Nutritional Facts of Healthy Ponkh Snack, No Cooking, Calories in Healthy Ponkh Snack, No Cooking

by Tarla Dalal
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How many calories does one serving of Healthy Ponkh Snack have?

One serving of Healthy Ponkh Snack gives 283 calories. Out of which carbohydrates comprise 235 calories, proteins account for 34 calories and remaining calories come from fat which is 14 calories. One serving of Healthy Ponkh Snack provides about 14 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See healthy ponkh snack recipe | hurda recipe | quick homemade ponkh snack | Indian snack no cooking recipe | with 9 amazing images. 

healthy ponkh snack recipe | hurda recipe | quick homemade ponkh snack | Indian snack no cooking recipe is a healthy no cooking, non-fried snack to be enjoyed as a winter delight. Learn how to make quick homemade ponkh snack. 

To make healthy ponkh snack, combine all the ponkh, coriander, lemon juice, chilli powder, black salt, cumin seeds powder and salt in a deep bowl and mix well. Serve immediately.

During a short time in the winter, the jowar or white millet seeds turn out very juicy and tender. Farmers keep watching out for this young seed, called ponkh, which is immediately harvested.Usually, parties are thrown to celebrate this event. The young edible seeds are harvested. It may be had raw, roasted or cooked in other ways and shared with friends, family and neighbours. Here is a hurda recipe, which requires no cooking. 

Just toss the tender seeds with a few seasonings and a dash of lemon juice, and you have a mouth-watering Indian snack no cooking recipe that none can resist. It is so tasty when had in this form, because you can appreciate the natural taste of the ponkh. 

This quick homemade ponkh snack can be enjoyed by weight watchers and heart patients. The suggested serving size would be ½ serving at snack time. This easy, quick and tasty snack is also filling, which makes it just right to try right away! Considering the carb count, we suggest diabetics also enjoy only ½ serving of this snack.

Tips for healthy ponkh snack. 1. Buy ponkh fresh and use it the same day as it tends to get spoilt very easily. 2. Since ponkh is not usually washed, ensure that you buy fresh ponkh, which has no sign of black seeds nor has a foul smell. 3. Serve it and enjoy it also immediately upon mixing. 

You can also try other recipes using ponkh - Ponkh Bhel or Ponkh Bhajiya.

Ponk Bhajiya, Hurda Pakora

Ponk Bhajiya, Hurda Pakora

Is Healthy Ponkh Snack healthy?

Yes, this is healthy.

Let's understand the Ingredients.

Ponk is commonly eaten with the hull, which retains the majority of the nutrients. 
• The plant is very high in fiber with a fairly high protein level as well. 
• The fiber in it will help in the slow release of sugar in the blood and also help control cholesterol levels. 
• Ponk is gluten-free, an attractive alternative for wheat allergy sufferers.
• It also is packed with a few minerals like iron, magnesium, phosphorus and zinc. 

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. 

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.

Benefits of Cumin Seeds ( jeera) : The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium ( see calcium rich Indian foods ) – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera

Black Salt: Since the sodium level in black salt is less as compared to table salt, it is prescribed to patients with high blood pressure or those on low salt diets. It is also known for comforting intestinal gas trouble. Black salt is considered as a cooling spice in Ayurveda, and thus helps treat heartburn. It is used as a laxative and digestive aid.

Red chilli powder : Red chilli powder can set the taste buds on fire, and sometimes the tummy too! It is basically a spice blend consisting of one or two types of dried red chillies that are ground and pulverized into a fine powder. It is generally used to add spice to otherwise bland foods.

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 Ponkh Snack?

Yes, this recipe is good for diabetics, heart and weight loss. This quick homemade ponkh snack can be enjoyed by weight watchers and heart patients. The suggested serving size would be ½ serving at snack time. This easy, quick and tasty snack is also filling, which makes it just right to try right away! Considering the carb count, we suggest diabetics also enjoy only ½ serving of this snack.

Can healthy individuals have Healthy Ponkh Snack?


One serving of Healthy Ponkh Snack is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body.

2. 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.

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

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

5. Iron Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods

6. Zinc : Zinc  is involved in collagen synthesis and this helps repair skin and helps build immunity. 

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 283 calories that come from one big glass of One serving of Healthy Ponkh Snack?

Walking (6 kmph) = 1 hour 25 min
Running (11 kmph) = 28 mins
Cycling (30 kmph) = 38 mins
Swimming (2 kmph) = 49 mins

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

Value per serving% Daily Values
Energy283 cal14%
Protein8.4 g15%
Carbohydrates58.7 g20%
Fiber7.9 g32%
Fat1.6 g2%
Cholesterol0 mg0%
Vitamin A141.4 mcg3%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)2.5 mg21%
Vitamin C4 mg10%
Vitamin E
Folic Acid (Vitamin B9)16 mcg8%
Calcium26.3 mg4%
Iron3.3 mg16%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium6.7 mg0%
Potassium122.1 mg3%
Zinc1.3 mg13%
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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