Nutritional Facts of Green Peas Panki ( Non- Fried Snacks ), Calories in Green Peas Panki ( Non- Fried Snacks )

by Tarla Dalal
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How many calories does one Green Peas Panki have?

One Green Peas Panki ( 25 grams)  gives 54 calories. Out of which carbohydrates comprise 29 calories, proteins account for 6 calories and remaining calories come from fat which is 18 calories.  One Green Peas Panki provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

54 calories for 1 panki of Green Peas Panki ( Non- Fried Snacks ), Cholesterol 0 mg, Carbohydrates 7.3g, Protein 1.6g, Fat 2g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Green Peas Panki ( Non- Fried Snacks )

See green peas panki recipe | Indian style vegetable panki | steamed snack recipe | Gujarati snacks |

green peas panki  is a popular Gujarati snack made of a rice flour batter that is cooked between 2 banana leaves. Learn how to make Indian style vegetable panki. 

To make green peas panki, combine the rice flour, urad dal flour, green peas, coriander, green chillies, salt, cumin seeds powder and ¾ cup of water in a deep bowl and mix well to make a batter of dropping consistency. Add the fruit salt and 2 tbsp of water over it. When the bubbles form, mix gently. Apply a little oil on one side of each banana leaf and keep aside. Place a banana leaf on a flat, dry surface and pour 2 tbsp of the batter over it. Cover with another banana leaf with the greased side over the batter, press it gently to spread the batter evenly to make a thin layer. Cook on a non-stick tava (griddle) till light brown spots appear on both the leaves and the panki in between peels off the leaves easily. Repeat steps 5 to 7 to make 7 more pankis. Serve immediately with green chutney.

Pankis are steamed snacks and hence considered a light snack. Gujarati’s love the different types of pankis that feature on their menu. This Gujarati snack recipe features green peas which when added to the panki batter make it look more appealing. 

Pepped up only with cumin seeds, coriander and green chillies, when the Indian style vegetable panki is cooked in between 2 banana leaves and served hot with green chutney, it is 100% excitement. You can think beyond green peas and try other varieties of pankis like Moong Dal Panki, Corn Panki and even the healthier version – Moong Sprouts Panki

This steamed snack recipe is definitely a tad healthier than the fried snacks as green peas add in fibre which is important for a healthy digestive system. However, to make it enormously healthy replace rice flour with wheat flour, oats four or ragi flour. Adjust the consistency of the batter with water accordingly. Ensure that the batter is thick enough to spread but not of pouring consistency. 

Tips for green peas panki. 1. Crush the green peas coarsely as you would enjoy the mouthfeel in the panki. 2. Buy dark green coloured banana leaves as peeling the panki from these leaves is easier. 3. Remember to serve them immediately with green chutney to relish the perfect Gujarati snack.

Is Green Peas Panki healthy?

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

Let's understand the Ingredients.

What's good.

Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see full benefits of green peas

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. 

What's the problem ?

Rice flour (chawal ka atta) Rice flour is high in carbohydrates, not a good source of protein. Since it is made from polished rice it has no vitamins and minerals. Consumption of rice flour can cause inflammtion in your body and not good for heart patients and diabetics. See full details on is rice flour bad for you

Can diabetics, heart patients and over weight individuals have Sama Panki ?

No, as there is rice flour used in the recipe. Rice flour is high in carbohydrates, not a good source of protein. Since it is made from polished rice it has no vitamins and minerals. Consumption of rice flour can cause inflammtion in your body and not good for heart patients and diabetics.

Can healthy individuals have Sama Panki ?


Healthy Chutney to have with sama panki.

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander or green chutney recipe

Green Chutney, How To Make Green Chutney Recipe

Green Chutney, How To Make Green Chutney Recipe

Value per panki% Daily Values
Energy54 cal3%
Protein1.6 g3%
Carbohydrates7.3 g2%
Fiber1.3 g5%
Fat2 g3%
Cholesterol0 mg0%
Vitamin A79 mcg2%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C2.1 mg5%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)3.7 mcg2%
Calcium6.6 mg1%
Iron0.3 mg1%
Magnesium8.1 mg2%
Phosphorus28 mg5%
Sodium1.9 mg0%
Potassium27.4 mg1%
Zinc0.1 mg1%
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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