Nutritional Facts of Garlicky Cabbage and Spinach Salad, Calories in Garlicky Cabbage and Spinach Salad

by Tarla Dalal
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Healthy Recipes
Healthy Indian Recipes

How many calories does one serving of Garlicky Cabbage and Spinach Salad have?

One serving of Garlicky Cabbage and Spinach Salad gives 90 calories. Out of which carbohydrates comprise 20 calories, proteins account for 10 calories and remaining calories come from fat which is 59 calories.  One serving of Garlicky Cabbage and Spinach Salad provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Garlicky Cabbage and Spinach Salad recipe. A combination of red and regular cabbages gives this Garlicky Cabbage and Spinach Salad an appealing countenance with contrasting colours, which is further accentuated by shredded spinach. Grated carrot adds a mild sweetness to this salad, while walnuts impart a salty nuttiness that you are sure to relish. The dressing, made of garlic, mustard powder and lemon juice is the highlight of this recipe as it defines the actual, strong flavour of this salad. 

Delightfully oil-free, this salad requires no cooking and is an easy snack for weight-watchers to toss up in a jiffy. It is also amply nutritious, with vitamin C from cabbage, vitamin A from spinach and omega-3 fatty acids from walnuts.

For a healthy crunchy snack, stuff a non-fried Batata Vada or a Stuffed Patties between 2 slices of bread, top it with Garlicky Cabbage and Spinach Salad and spread some Anardane Te Phudine ki Chutney .

Is Garlicky Cabbage and Spinach Salad healthy?

Yes, this is healthy. But restrictions apply to some.


Let's understand the Ingredients.

What's good.

1. Cabbage ( Gobhi) : Cabbage is low in caloriesrelieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods. See here all benefits of cabbage


2. Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 


3. Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.


4. Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Read here for complete benefits of garlic



Can diabetics, heart patients and over weight individuals have  ?

Yes, this recipe is good for diabetics, heart and weight loss.  Cabbage is low in caloriesrelieves constipation, good for diabetics. Spinach is good for the heartdiabetics and eyes. Carrots relieve constipation, lower blood pressure, have fibre and lower cholesterolGarlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure.

The dressing of the recipe is made without oil and made with lemon juice and garlic. 

Can healthy individuals have ?

Yes, this is healthy. 

Garlicky Cabbage and Spinach Salad is high in

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

2. Phosphorous Phosphorous works closely with calcium to build bones. 

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 90 calories that come from one serving of Garlicky Cabbage and Spinach Salad?

Walking (6 kmph)     =         21  mins
Running (11 kmph)     =            7  mins
Cycling (30 kmph)     =           9  mins
Swimming (2 kmph)     =         12  mins

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

Value per serving% Daily Values
Energy90 cal4%
Protein2.5 g5%
Carbohydrates4.9 g2%
Fiber2 g8%
Fat6.6 g10%
Cholesterol0 mg0%
Vitamin A868.6 mcg18%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C39.7 mg99%
Vitamin E0.6 mg4%
Folic Acid (Vitamin B9)31.7 mcg16%
Calcium47 mg8%
Iron0.9 mg4%
Magnesium48.8 mg14%
Phosphorus130.5 mg22%
Sodium16.2 mg1%
Potassium148.9 mg3%
Zinc0.4 mg4%
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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