Nutritional Facts of Masala Tinda, Tinda Ki Sabzi, Calories in Masala Tinda, Tinda Ki Sabzi

by Tarla Dalal
This calorie page has been viewed 26687 times


How many calories does one serving of Masala Tinda, Tinda ki Subzi have?

One serving (125 grams) of Masala Tinda, Tinda ki Sabzi gives 100 calories. Out of which carbohydrates comprise 21 calories, proteins account for 9 calories and remaining calories come from fat which is 70 calories.  One serving of Masala Tinda, Tinda ki Subzi provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Tinda ki Sabzi makes 500 grams and serves 4 with 125 grams per serving. 

100 calories for 1 serving of Masala Tinda, Tinda Ki Subzi, Cholesterol 0 mg, Carbohydrates 5.2g, Protein 2.2g, Fat 7.8g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Masala Tinda, Tinda Ki Subzi.

Click here to view Masala Tinda, Tinda ki Subzi recipeRajasthani tinda sabzi | sukhka tinda sabji | masala round gourd sabzi | with 20 amazing images.

tinda ki sabzi is a spicy dry Rajasthani vegetable. Learn to make sukhka tinda sabji.

Tinda is also called round gourd and hence the vegetable is also known as round gourd sabzi.

To make tinda ki sabzi heat the coconut oil or oil in a deep non-stick pan and add the cumin seeds. When the seeds crackle, add the round gourd, turmeric powder, salt and 1/2 cup of water and mix well. Cover with a lid and cook for 10 minutes,  first 5 minutes on medium and then 5 minutes on low flame, while stirring occasionally. Add the chilli powder, coriander powder, dried mango powder and salt, mix well and cook on a medium flame for another 4 minutes, while stirring occasionally. Serve tinda ki sabzi immediately.

This quick and easy Rajasthani tinda sabzi is made using round gourds called tinda tossed with dry spices. 

Tips for  tinda ki sabzi. 1. You can also add other vegetables to the tinda ki sabzi, such as carrots, tomatoes, potatoes or peas. 2. Tindas that have a smooth skin are much better to eat than the ones that have a rough fibrous surface. 3. Use coconut oil instead of processed oil to make the sabzi for a healthier life.

tinda ki sabzi makes an ideal match for Missi Roti and Mooli Moong Dal . I even love having sukhka tinda sabji with some bajra roti.

Methi ki Missi Roti

Methi ki Missi Roti

Is Masal Tinda, Tinda ki Subzi healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Tinda : Tinda also known as round gourd is high in water content and fibre. It is good to cure constipation and maintain a healthy digestive tract. It is low in fat and calories and thus a wise choice for weight watchers and people with heart disease. Being very low in carbs, it can be enjoyed by diabetics too. 

2. 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

Coconut Oil : Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil

What's the problem?

1. Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oilcanola oilcoconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil

Can diabetics, heart patients and over weight individuals have Masala Tinda, Tinda ki Subzi  ?

Yes, this recipe is good for diabetics, heart and weight loss. Tinda also known as round gourd is high in water content and fibre. Good to cure constipation, low in fat and good for heart. 

Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body.

Can healthy individuals have Masala Tinda, Tinda ki Subzi ?


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. 

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. 

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.

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover.

Masala Tinda, Tinda ki Subzi is high in

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

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 100 calories that come from one serving of Masala Tinda, Tinda ki Subzi?

Walking (6 kmph)     =         30  mins
Running (11 kmph)     =          10  mins
Cycling (30 kmph)     =         13  mins
Swimming (2 kmph)     =         17  mins

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

Value per serving% Daily Values
Energy50 cal2%
Protein1.1 g2%
Carbohydrates2.6 g1%
Fiber0.8 g3%
Fat3.9 g6%
Cholesterol0 mg0%
Vitamin A43.8 mcg1%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C23.9 mg60%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)0 mcg0%
Calcium19.2 mg3%
Iron0.7 mg3%
Magnesium10.8 mg3%
Phosphorus18.5 mg3%
Sodium27 mg1%
Potassium18.5 mg0%
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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