Nutritional Facts of Kanda Bhaji, Pyaz Ke Pakode, Kanda Bhajiya, Calories in Kanda Bhaji, Pyaz Ke Pakode, Kanda Bhajiya

by Tarla Dalal
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How many calories does one serving of Kanda Bhaji, Pyaz Ke Pakode have?

One serving of Kanda Bhaji, Pyaz Ke Pakode gives 319 calories. Out of which carbohydrates comprise 136 calories, proteins account for 44 calories and remaining calories come from fat which is 139 calories. One serving of Kanda Bhaji, Pyaz Ke Pakode provides about 16 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See recipe Kanda Bhaji, Pyaz Ke Pakode | pyaz ke pakode recipe | kanda bhaji | kanda bhajiya | onion pakora | with 18 amazing images.

Pyaz ke Pakode made with onions which are mixed with a spicy onion batter and then deep fried. Kanda Bhaji is a deep fried Indian street food and at times sold with it stuffed inside ladi pav.

If you want to know the meaning of super-crisp, try these yummy Kanda Bhaji, which are both flavourful and crunchy.

Hot and fresh Pyaz ke Pakode is a ideal evening tea snack. I love having Kanda Bhaji as an evening monsoon snack and remember having it on a rainy cold day while trekking to Singhad Mountains located off Pune.

Nothing beats loads of Kanda Bhajia with hot Masala Chai on a cold day.

Have Pyaz ke Pakode with green chutney or meetha chutney.

Aside from Pyaz ke Pakode, try our delicious collection of pakora recipes, they are just irresistible.

Is Kanda Bhaji, Pyaz Ke Pakode healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

1. 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

2. Besan : Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. Besan is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells (WBC) in the bone marrow. See 10 detailed benefits of besan and why it's good for you. 

3. Whole coriander (dhania) seeds : Coriander busts intestinal gas and stimulates the appetite.
• Coriander seed can be used for making a medicinal tea to soothe an upset stomach, to treat indigestion, and mild gastrointestinal upsets.
• Sugar-coated coriander seeds are used as a breath freshener in India.
• Coriander is known to lower blood sugar by stimulating the secretion of insulin. As a matter of fact, it is called an "anti-diabetic" plant.
• It also helps the heart by lowering bad cholesterol and raising good cholesterol.
• Coriander's anti-inflammatory properties are used in treating arthritis. Here's a remedy you can use to get relief from the ailment. Boil ground coriander seeds with water and drink the concoction.
• Coriander can also be used to treat bacterial and fungal infections

4. Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli

5. 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

6. 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.

7. 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?

Deep fried foods : This recipe is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. Processed food, Deep Fried Foods also increases inflammation in the body and shuts down the fat burning process. Most diseases from heart, to cardio vascular, diabetes, parkinsons, alzheimer, cancer and obesity result when the cells get inflamed and then they don't function correctly. Inflammation in the arteries can cause heart attacks. So your diet should contain foods that fight inflammation in the body. That's how your body gets healthier by eating the right stuff. 

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 Kanda Bhaji, Pyaz Ke Pakode?

No, this recipe is not good for diabetics, heart and weight loss. This pakora is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health.

Can healthy individuals have Kanda Bhaji, Pyaz Ke Pakode?

No. Stay away from deep fried food. 

Here are some Healthy snack options

You can have Baked Samosa with mixed sproutsMatarsutir Kachori,  Oats Moong Dal TikkiBaked methi muthia recipe,  Zunka recipemoong dal dhokla recipe bajra carrot onion uttapam recipe , baked palak jowar murukkumini jowar pancakes or buckwheat pancake as one healthy recipe option. 

Matarsutir Kochuri, Healthy Bengali Snack

Matarsutir Kochuri, Healthy Bengali Snack

Healthy Chutney to have

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander, lehsun ka chutneygreen garlic chutney or green chutney recipe.  Coconut based options are healthy coconut chutney made from coconut and coriander and coconut coriander green chutney for idlis dosa uttapam vada.

Nutritious Green Chutney

Nutritious Green Chutney

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet. 

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

Skip having Indian junk foods like pav bhaji, bata vada, pakoras, gulab jamun as they cause your body to have insulance resistance. The resultant is your body will store more carbohydrates as fats, causing storage of fat in the stomach causing a paunch and slowing down of our fat burning process. So its a bad cyle which causes you more more hunger and fatigue every time you eat junk food. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. Stress. The easiest way to kill your immune system is chronic stress. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. Workout builds immunity and keeps virus or bugs away. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss, builds immunity and keeps virus or bugs away.

One serving of Kanda Bhaji, Pyaz Ke Pakode 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. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 

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

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

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

8. 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

9. 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 319 calories that come from one serving of Kanda Bhaji, Pyaz Ke Pakode?

Walking (6 kmph) = 1 hour 36 mins
Running (11 kmph) = 32 mins
Cycling (30 kmph) = 43 mins
Swimming (2 kmph) = 55 mins

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

Value per serving% Daily Values
Energy319 cal16%
Protein11.1 g20%
Carbohydrates34.1 g11%
Fiber8.1 g32%
Fat15.4 g23%
Cholesterol0 mg0%
VITAMINS
Vitamin A282.4 mcg6%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.4 mg12%
Vitamin C5.8 mg15%
Vitamin E
Folic Acid (Vitamin B9)77.4 mcg39%
MINERALS
Calcium45.5 mg8%
Iron2.9 mg14%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium39.6 mg2%
Potassium410.9 mg9%
Zinc1 mg10%
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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