Nutritional Facts of Healthy Lemon Rice, Calories in Healthy Lemon Rice

by Tarla Dalal
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Occasion & Party
Indian Party

How many calories does one serving of Healthy Lemon Rice have?

One serving of Healthy Lemon Rice gives 127 calories. Out of which carbohydrates comprise 94 calories, proteins account for 10 calories and remaining calories come from fat which is 23 calories. One serving of Healthy Lemon Rice provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

see healthy lemon rice recipe | quick and easy healthy lemon rice | South Indian style healthy lemon rice | healthy lemon rice side dish | with 15 amazing images. 

healthy lemon rice  is a slightly healthier version of the authentic lemon rice. 

To make healthy lemon rice, heat the oil in a non-stick pan and add the red chilies, mustard seeds, urad dal, ginger, chana dal and curry leaves. Then the seeds crackle, add the turmeric powder, rice, lemon juice and salt, mix well and cook for 2 minutes, while stirring occasionally. Serve the healthy lemon rice hot, garnished with chopped coriander.

This healthy lemon rice side dish is ideal for the summer. Keep in mind the fact that the lemon juice has to be added judiciously to suit your palate so that you do not end up with a "khatta" or bland rice.

The quick and easy healthy lemon rice has white rice been replaced with brown rice to make it slightly healthy. This adds a little to the fibre quotient. Brown rice is also a good source of vitamin B1, which helps in energy metabolism. However, check on its calorie count and if on a healthy regime then include a small portion of it. 

You can enjoy this South Indian style healthy lemon rice with rasam and a bowl of salad to make it more healthy. The lemon in the rice aids in the absorption of iron from the dal in your body due to its high vitamin C content.

Tips for healthy lemon rice. 1. Use a deep pan or a broad pan for this recipe, so tossing rice is easy. 2. Do not make the recipe too much in advance, as the brown rice tends to turn dry and chewy with time. 3. This recipe is not recommended for diabetics.

Is Healthy Lemon Rice healthy?

Yes, this is healthy.

Let's understand the Ingredients.

Brown Rice : The glycemic indiex of brown rice is lower than white rice Therefore, brown rice is good for people with diabetes if consumed in limited quantity. Being a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis and good for  your heart. It can be opted by people on weight loss ocassioanlly in very small quantities along with some vegetables. It is rich in thiamine and niacin, which are involved in energy metabolism reactions. See article is brown rice good for you

Kashmiri chilli: Like red chillies, Kashmiri chillies also have vitamin C, though in smaller quantites than the fresh red chillies. This helps to boost immunity and improve skin health. They also have minute amounts of copper, potassium, manganese, magnesium and iron along with B vitamins. Small amounts of Kashmiri chilli powder can aid digestion, but more quantity can affect the lining of the digestive tract.

Mustard Seeds: Tiny little mustard seeds, mostly added as a tempering, lend an interesting bite, exotic flavour and tempting aroma to Indian foods. Mustard seeds are from the mustard plant, which is a cruciferous vegetable related to broccoli, Brussels sprouts and cabbage.

Urad Dal : 1 cup of cooked urad dal gives 69.30% of your daily requirement  of folic acid. The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones. It is also high in fibre and good for heart, good for lowering cholesterol and good for diabetes. See here for 10 super benefits of urad dal

Ginger (Adrak) : Ginger is an effective cure for congestion, sore throatcold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.

Chana Dal ( split bengal gram) : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is  heart and diabetic friendly, also rich in fiber. Chana dal has high amount of potassium and low amount of sodium which makes it very effective in regulating your blood pressure. Read this article on complete benefits of chana dal

Turmeric Powder (Haldi) : Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation.  Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients.  It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits

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.

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Healthy Lemon Rice?

Yes, this recipe is good for diabetics, heart and weight loss BUT in very restricted quantity. The glycemic indiex of brown rice is 20% lower than white rice Therefore, brown rice is good for people with diabetes if consumed in limited quantity. Being a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis and good for  your heart. Being a complex carbohydrate and low in GI. It is suitable for people on weight loss diet.

Can healthy individuals have Healthy Lemon Rice?

Yes. 

Brown Rice is good for:

1.    Lowering cholesterol levels

2.    Weight watchers 

3.    Muscle building 

4.    Healthy heart

What is a healthier option than using rice? 

We suggest the following healthy khichdi like fada ni khichdi recipevitamin khichdi recipebuckwheat moong dal and vegetable khichdibajra moong and green peas khichdibarley khichdi and vegetable biryani from brown rice. Most of these recipes have ZERO usage of rice and portion control is suggested for diabetics. 

Fada ni Khichdi

Fada ni Khichdi

One serving of Healthy Lemon Rice is high in

1. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

2. Vitamin B3 (niacin) : Vitamin B3 helps in brain functioning and mental health. Also healthy skin formation.  

3. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium.

4. Phosphorus 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 127 calories that come from one serving of Healthy Lemon Rice?

Walking (6 kmph) = 38 mins
Running (11 kmph) = 13 mins
Cycling (30 kmph) = 17 mins
Swimming (2 kmph) = 22 mins

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

Value per serving% Daily Values
Energy127 cal6%
Protein2.5 g5%
Carbohydrates23.3 g8%
Fiber1.3 g5%
Fat2.5 g4%
Cholesterol0 mg0%
VITAMINS
Vitamin A16.5 mcg0%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)1.3 mg11%
Vitamin C1.5 mg4%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)8.2 mcg4%
MINERALS
Calcium14.3 mg2%
Iron0.6 mg3%
Magnesium44.2 mg13%
Phosphorus81.5 mg14%
Sodium2.1 mg0%
Potassium97.9 mg2%
Zinc0.6 mg6%
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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