Nutritional Facts of Kopra Pak, Calories in Kopra Pak

by Tarla Dalal
This calorie page has been viewed 14956 times

Occasion & Party
Raksha - Bandhan

How many calories does one Kopra Pak have?

One Kopra Pak gives 218 calories. Out of which carbohydrates comprise 92 calories, proteins account for 10 calories and remaining calories come from fat which is 106 calories.  One Kopra Pak provides about 4.3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Kopra Pak recipe makes 15 pieces.

218 calories for 1 piece of Kopra Pak, Cholesterol 6.4 mg, Carbohydrates 23.1g, Protein 2.6g, Fat 11.8g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Kopra Pak.

See kopra pak recipe | Gujarati topra pak | nariyal ki barfi | coconut barfi | with 26 amazing images.

kopra pak with fresh coconut is a famous Gujarati sweet which is really pleasing to the taste buds. Learn how to make kopra pak with fresh coconut . 

Full-fat milk and coconut cooked together give this nariyal ki barfi an intense flavour and amazing, coarse texture, while cardamom casts a pleasant spell on our palate! 

To make kopra pak, heat the ghee in a deep pan, sauté cardamom seeds on a medium flame for a few seconds. Add the coconut and sauté on a medium flame for 7 to 8 minutes. Add the milk and sugar, mix well and cook on a medium flame for 45 minutes. Transfer the mixture into a greased thali and spread it evenly using a flat ladle. Garnish with pistachios and cool for 1 hour. Cut into square pieces and serve.

With its rich flavour and irresistible texture, this traditional Gujarati topra pak tends to be a bit addictive because our taste buds are sure to yearn for more of the magical experience. 

An all-time favourite with people of all ages, the kopra pak can be stored in an airtight container for 4-5 days.

Tips and notes for making perfect kopra pak. 1. Use freshly grated coconut only. Stale coconut might lend an off taste to this mithai. 2. Remember to scrape the sides of the pan occasionally, else the mixture will stick on the sides and burn. 3. Cool completely before cutting into pieces, else it will break. 4. Cut Gujarati topra paak into square pieces using a sharp knife or pizza cutter. If the Thengai Burfi is soft and you are not able to cut into pieces, it means we have to cook the coconut burfi for some more time. Simply reheat the burfi mixture and keep cooking on low flame till all the moisture is evaporated and then pour the kopra pak again in a greased thali. If the topra pak starts to crumble, it means we have overcooked the mixture. Do not panic, just reheat the coconut mixture along with 2 tablespoons of milk or water.

Is Kopra Pak healthy?

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

Coconut , grated coconut: The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content of 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

Milk, Low Fat Milk, Milk powder : 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

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

What's the problem?

Sugar  (castor sugar ): Sugar used in the recipe 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. 

Can diabetics, heart patients and over weight individuals have Kopra Pak?

No, this recipe is not good for diabetics, heart and weight loss. Sugar used in the recipe 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.

What's a healthy Indian dessert ?

dates and oats kheer | oats and dates payasam | healthy dates and oats kheer | with 16 images.

dates and oats kheer is an tasty kheer made with oats and dates, this is sure to satiate your cravings in a smart and healthy way. The oats and dates payasam does not use any sugar.

Instead, dates and oats kheer derives a pleasant and balanced sweetness from dates. oats and dates payasam might not be as sweet as regular kheers but will surely strike the right chord with your taste buds!

dates and oats kheer | oats and dates payasam | healthy dates and oats kheer |

dates and oats kheer | oats and dates payasam | healthy dates and oats kheer |

Value per piece% Daily Values
Energy218 cal11%
Protein2.6 g5%
Carbohydrates23.1 g8%
Fiber2.7 g11%
Fat11.8 g18%
Cholesterol6.4 mg2%
VITAMINS
Vitamin A71.8 mcg1%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C1.1 mg3%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)4.7 mcg2%
MINERALS
Calcium86 mg14%
Iron0.4 mg2%
Magnesium14 mg4%
Phosphorus100 mg17%
Sodium11.6 mg1%
Potassium107.2 mg2%
Zinc0.2 mg2%
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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