Nutritional Facts of Kathal ki Subzi, Jack Fruit Curry, Calories in Kathal ki Subzi, Jack Fruit Curry

by Tarla Dalal
This calorie page has been viewed 18785 times

How many calories does one serving of Kathal ki Sabzi have?

One serving (100 grams ) of Kathal ki Sabzi gives 210 calories

Kathal ki Sabzi recipe final weight is 400 grams which serves 4.

See kathal ki sabzi recipe | jack fruit curry | kathal masala | with 37 amazing images.

Jack fruit is a versatile fruit that can be used to make variety of dishes. Learn how to make kathal ki sabzi recipe | jack fruit curry | kathal masala |

kathal ki sabzi is a popular Indian dish made with jackfruit, onions, tomatoes, spices and herbs. Kathal has a unique texture, which makes this curry really fascinating. jack fruit curry is savoury, slightly tangy, gently spiced and pressure cooked gravy.

kathal masala is a delicious and healthy dish that is perfect for a lunch or dinner. This recipe gives you a quick and easy way to enjoy raw jackfruit.

Tips to make kathal ki sabzi: 1. Instead of curd you can mix the masala along with water. 2. Make sure to use raw jackfruit to make this recipe. 3. Allow the steam to escape before opening the lid so that the kathal gets perfectly cooked.

Is Kathal ki Sabzi  healthy? 

Yes for some and no for others. Let's see why.

Let's understand the Ingredients.

What's good.

Jack fruit, phanas, fanas, kathal: Jack fruit is rich in antioxidants carotenoids (the pigments that give jackfruit its yellow color), which helps imrpove vision and reduce inflammation in the body and also help ward off harmful free radicals which other wise can be a cause of chronic diseases like heart disease and cancer. Its high vitamin C is a good way to build immunity and fight bacteria and viruses. The potassium in it might help manage high blood pressure. Jackfruit is also loaded with carbs and thus a good source of energy. But this reasons makes it not so wise choice for weight watchers and diabetics. However more research on its affect on blood sugar level is under is yet needed. 

Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Curd + Low fat Curds, hung curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest sources of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Note that one cup curds gives half cup hung curds. Read the benefits of curds to include in your daily diet. 

Health Benefits of Mustard oil, Sarson ka tel, Rai ka tel: 

Mustard oil, made from the seeds of mustard, has a very peculiar strong smell, not liked by many. Like avocado oil and olive oil is high in MUFA (mono unsaturated fatty acids) than PUFA (poly unsaturated fatty acids). It has about 60% MUFA. This ratio along with its compound allyl isothiocyanate is known to reduce inflammation in the body and reduce the risk of heart diseases. Its antibacterial and anti-fungal properties has made it very popular in the use of pickles. However, the presence of erucic acid in it is known to have some ill effects on the body. Check for the proportion or erucic acid on the bottle of mustard oil while buying if possible. Always remember to restrict the consumption of oil to not more than 3 to 4 tsp per day. 

Can diabetics, heart patients and over weight individuals have Kathal ki Sabzi?

Yes but in small amounts.

2 reasons why?

  1. Jackfruit is also loaded with carbs and thus a good source of energy. But this reasons makes it not so wise choice for weight watchers and diabetics.
  2. There is a lot of mustard oil used in the recipe and you need to cut that in half. 

Can healthy individuals have Kathal ki Sabzi?


Value per serving% Daily Values
Energy210 cal10%
Protein2.1 g4%
Carbohydrates51.2 g17%
Fiber1.3 g5%
Fat15.9 g24%
Cholesterol2 mg0%
Vitamin A257.8 mcg5%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C17.5 mg44%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)19.2 mcg10%
Calcium58.4 mg10%
Iron0.6 mg3%
Magnesium21.4 mg6%
Phosphorus53.5 mg9%
Sodium8.5 mg0%
Potassium243.1 mg5%
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.
Subscribe to the free food mailer


Missed out on our mailers?
Our mailers are now online!

View Mailer Archive

Privacy Policy: We never give away your email

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name

Forgot Login / Passowrd?Click here

If your Gmail or Facebook email id is registered with, the accounts will be merged. If the respective id is not registered, a new account will be created.

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.

Are you sure you want to delete this review ?