Nutritional Facts of Fruity Chana Salad, Indian Diabetic Salad, Calories in Fruity Chana Salad, Indian Diabetic Salad

by Tarla Dalal
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How many calories does one serving of Fruity Chana Salad have?

One serving of Fruity Chana Salad gives 99 calories. Out of which carbohydrates comprise 70 calories, proteins account for 17 calories and remaining calories come from fat which is 12 calories.  One serving of Fruity Chana Salad provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view:  Click here to view Fruity Chana Salad recipe. Tired of eating boring so called salads???

Here you can try a new tasty and healthy salad which is full of colored vegetables and protein-packed Kabuli Chana.

Chana is high in proteins good for muscle building as well as provide energy and they are also rich in fibers which gives fullness.

Different minerals like Calcium and Phosphorus are good for strong bones and Magnesium is important for healthy muscle function, potassium good for heart function are also present in Kabuli Chana.

It is also rich in Folic acid and Iron which helps in improving the haemoglobin levels in the body which is a main constituent of the blood.

Vegetables like lettuce, tomatoes, cucumber are rich in phyto-chemicals which protects the body from different infections.

Orange segments and lemon juice are rich in Vitamin C which is good for repairing the damage tissues in the body and it also help in iron absorption.

Enjoy this recipe at your meal-time!

Also try other healthy salad recipes given below:

Paneer Aur Hare Chane ka Salad and Rajma Vegetable Healthy Lunch Salad.

paneer aur hara chane ka salad recipe | healthy paneer chana salad | protein rich chana salad | calcium rich paneer salad recipe

paneer aur hara chane ka salad recipe | healthy paneer chana salad | protein rich chana salad | calcium rich paneer salad recipe

Is Fruity Chana Salad Healthy?

Yes, this is healthy. 

Let's understand the Ingredients.

What's good in Fruity Chana Salad.

Kabuli Chana ( white chick peas) Kabuli Chana which is used in popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and good for diabetics. Chickpeas are high in Fibre resulting in your stomach feeling a lot fuller than refined carbs. One cup of cooked chickpeas has 14 grams of protein, which is a really good amount. See here for 10 fabolous benefits of chickpeas

Cucumber (Kakdi) : With that high water content, cucumber act as a broom for our system to sweep out harmful toxins from our body. The sterols from cucumber aid in managing blood cholesterol levels well and is diabetic friendly. Low sodium and fair amounts of potassium will help to control blood pressure.  Cucumber forms a healthy snack as it's alkaline and a great acidity snack reliever. So you can have it as a snack at work. Better to have it peeled to remove the effects of pesticides. See detailed benefits of cucumber

Oranges, Citrus fruits : This fruits are low in calorie and rich source of fiber. They are also low carb and high in Vitamic COranges and Sweet Lime are rich in Vitamin A. Sadly in India, poor rural families who don't get enough fruits like oranges, mango and papaya have high incidence of night-blindness. Read this article on benefits of citrus fruits

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

Lettuce :  Lettuce is low in calories and aids in Weight Loss.  Being rich in Vitamin C works as an immune building vitamin by way of helping multiply white blood cells (WBC). Lettuce  abounds in Vitamin A – Stops Inflammation and Improves Eyesight. It keeps heart healthy and manages diabetes. It is also rich in Folic acid, a nutrient which a mother-to-be should start building the reserve of much before conception. See benefits of lettuce

Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.

Coriander (kothmir, dhania): Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Benefits of Black Pepper ( kali mirch) : Black pepper has been identified to stimulate the digestive juices and enzymes in the gut thus lending a helping hand in maintaining digestive health. The antibacterial nature of black pepper helps to relieve cold and cough, especially when black pepper is ground and mixed with honey and consumed. kali mirch may help in maintaining normal blood sugar levels as it improves insulin sensitivity. So diabetics and weight watchers with high blood sugar levels both can benefit from black pepper. Kalimich is known to boost metabolism and promote fat cell breakdown. Yes, the piperine in it may help you overcome obesity, weight loss. See detailed benefits of black pepper, kali mirch.

Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

Can diabetics, heart patients and over weight individuals have Fruity Chana Salad ?

Yes, this works for diabetics, heart and weight loss. Oranges add the sweetness to the salad. With that high water content, cucumber act as a broom for our system to sweep out harmful toxins from our body. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. Lettuce  abounds in Vitamin A –Stops Inflammation and Improves Eyesight. It keeps heart healthy and manages diabetes.


Can healthy individuals have Fruity Chana Salad ? 

Yes, this salad is good and healthy for everyone.

Fruity Chana Salad is good for:

1. Weight Loss

2. Diabetics Salads

3. Healthy Heart Salads

4. Healthy Recipes Lifestyle

5. Lower blood pressure salads 

6. Pregnany Salads

7. Low cholesterol salads

8. Kids high fibre food

Fruity Chana Salad  is high in

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

3. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 99 calories that come from Fruity Chana Salad?

Walking (6 kmph) =                           30  mins
Running (11 kmph) =                            10  mins
Cycling (30 kmph) =                           13  mins
Swimming (2 kmph) =                            17  mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy99 cal5%
Protein4.3 g8%
Carbohydrates17.5 g6%
Fiber7 g28%
Fat1.3 g2%
Cholesterol0 mg0%
Vitamin A504.3 mcg11%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.8 mg7%
Vitamin C17.9 mg45%
Vitamin E0.3 mg2%
Folic Acid (Vitamin B9)55 mcg28%
Calcium70.6 mg12%
Iron1.5 mg7%
Magnesium46 mg13%
Phosphorus83.6 mg14%
Sodium16.6 mg1%
Potassium242.5 mg5%
Zinc0.7 mg7%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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