Nutritional Facts of Ker Sangri, Calories in Ker Sangri

by Tarla Dalal
This calorie page has been viewed 23604 times

How many calories does one serving of Ker Sangri have?

One serving of Ker Sangri gives 138 calories. Out of which carbohydrates comprise 3 calories, proteins account for 0 calorie and remaining calories come from fat which is 135 calories.  One serving of Ker Sangri provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Ker Sangri recipe | Rajasthani ker sangri sabzi | traditional ker sangri | with 40 amazing images.

ker sangri is a traditional Rajasthani sukha dish. Learn to make Rajasthani ker sangri sabzi.

A delightful bean and berry combo unique to Rajasthan, ker sangri is a traditional, spicy sabzi made with the ker berry and the sangri bean.

Cooked simply and easily with common ingredients like red chillies, carom seeds and a couple of spice powders. ker sangri is nevertheless extremely tasty, leaving a lingering taste on your tongue.

The addition of raisins brings out the brilliance of this ker sangri recipe, as it enhances the flavour of all the spicy ingredients while also providing sweet respites in every spoonful.

In Rajasthani homes, ker and sangri are often used to make a ker sangri sabzi.

To make ker sangri, normally any vegetable oil is used but we made it with coconut oil which is a much healthier alternative or use ghee.

Is Ker Sangri healthy?

Yes and No. Depends on who is having this. 

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.

Sangri are a good source of fibre and protein. Rich in zinc, iron, calcium and potassium.

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. 

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 Sangri?

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

Can healthy individuals have Ker Sangri?

Yes. 

 

How to burn 138 calories that come from one serving of Ker Sangri?

Walking (6 kmph)     =         41  mins
Running (11 kmph)     =          14  mins
Cycling (30 kmph)     =         18  mins
Swimming (2 kmph)     =         24  mins
   
   

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

Value per serving% Daily Values
Energy78 cal4%
Protein0.2 g0%
Carbohydrates1.8 g1%
Fiber0.1 g0%
Fat7.8 g12%
Cholesterol0.6 mg0%
VITAMINS
Vitamin A73.5 mcg2%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0 mg0%
Vitamin C0.2 mg1%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)0.4 mcg0%
MINERALS
Calcium10.1 mg2%
Iron0.3 mg1%
Magnesium1.8 mg1%
Phosphorus7.1 mg1%
Sodium1 mg0%
Potassium24.4 mg1%
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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