Nutritional Facts of Ker Aur Kismis, Calories in Ker Aur Kismis

by Tarla Dalal
This calorie page has been viewed 2206 times

How many calories does one serving of Ker Aur Kismis have?

One  serving of Ker Aur Kismis gives 182 calories. Out of which carbohydrates comprise 71 calories, proteins account for 14 calories and remaining calories come from fat which is 98 calories.  One  serving of Papad Mangodi ki Sabzi provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

182 calories for 1 serving of Ker Aur Kismis, Cholesterol 0 mg, Carbohydrates 17.8g, Protein 3.5g, Fat 10.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Ker Aur Kismis.

See ker aur kismis recipe | Rajasthani ker aur kismis sabzi | ker aur kismis with khoya |  with 25 amazing images.

ker aur kismis is a simple Rajasthani dish. Learn to make ker aur kismis with khoya.

A simple but superbly flavoured Rajasthani ker aur kismis sabzi. Ker (desert berries), raisins and khoya (mava) are mildly spiced, so as to retain the delicate flavour of the ingredients. 

Prepare Ker aur Kismis as close to serving time as possible. 

Serve ker aur kismis with khoya immediately with bajra or makai rotis.

Is Ker Aur Kismis healthy?

Yes and No. Depends on who is having this. 

Let's see why.

Let's understand the Ingredients.

What's good.

Ker acts as a cooling anthelmintic; tonic, cures leprosy, dysentery, bronchitis, asthma, leucoderma, piles and tremors of the muscles.

Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

Milk, Low Fat Milk, Milk powder : Full fat milk is used to make Mava. 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

What's the problem ?

Raisins, kishmish: The fibre in raisins in known to relieve constipation due to their laxative effect. They are low in calories as compared to other dry fruits, so they can be used in small quantities as a substitute to refined sugar to satisfy sweet tooth. However too much consumption may lead to weight gain. The presence of polyphenolic compounds can maintain heart health, boost immunity and prevent the onset of cancer. These phenols also add elasticity and glow to the skin by fighting harmful free radicals. Their high potassium count may help in managing blood pressure and reduce the risk of hypertension.

Can diabetics, heart patients and over weight individuals have Ker Aur Kismis ?

No, this recipe is not good for diabetics. Small quantiy for heart and weight loss.

Can healthy individuals have Ker Aur Kismis ?


Value per serving% Daily Values
Energy182 cal9%
Protein3.5 g6%
Carbohydrates17.8 g6%
Fiber0.2 g1%
Fat10.7 g16%
Cholesterol0 mg0%
Vitamin A82.8 mcg2%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C1.1 mg3%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)0.9 mcg0%
Calcium169.1 mg28%
Iron1.4 mg7%
Magnesium5.9 mg2%
Phosphorus82 mg14%
Sodium2 mg0%
Potassium138.6 mg3%
Zinc0 mg0%
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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