Nutritional Facts of Methi Mangodi ( Rajasthani), Calories in Methi Mangodi ( Rajasthani)

by Tarla Dalal
This calorie page has been viewed 2490 times

How many calories does one serving of Methi Mangodi have?

One  serving (135 grams) of Methi Mangodi gives 180 calories. Out of which carbohydrates comprise 53 calories, proteins account for 26 calories and remaining calories come from fat which is 100 calories. One  serving of Methi Mangodi provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

180 calories for 1 serving of Methi Mangodi (Rajasthani), Cholesterol 8 mg, Carbohydrates 13.2g, Protein 6.6g, Fat 11.2g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Methi Mangodi (Rajasthani).

Click here to view Methi Mangodi recipe | Rajasthani methi mangodi sabzi | healthy moong ki wadi with fenugreek | with 30 amazing images.

methi mangodi is a traditional Rajasthani sabzi. Learn how to make healthy moong ki wadi with fenugreek.

Traditional fare that will take your mind on a journey to the havelis of Rajasthan! Since mangodis are readily available in the market, this lip-smacking methi mangodi can be made very quickly and easily any time you wish to.

See our moong dal mangodi recipe in case you wish to make it. All you need to do is pipe the moong dal batter into small mangodis and put it out in the sun for 2 days.

The addition of moong dal mangodi balances the bitterness of fenugreek very well, making this a very appealing methi mangodi sabzi to all.

Adding a combination of curds and milk helps achieve the perfect consistency and flavour to this methi mangodi sabzi.

We suggest you cook methi mangodi in coconut oil as this is far healthier than processed seed oils.

Is Methi Mangodi healthy?

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

Let's understand the Ingredients.

What's good.

1. Methi leaves (fenugreek leaves) : Methi leaves are low in caloriepowerful antioxidant and cures mouth ulcers. Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics. The levels of cholesterol also reduced with intakes of fenugreek leaves. Rich in Vitamin K which is good for bone metabolism. See all benefits of methi leaves here. 

2. Yellow Moong Dal : Mangodi is made from yellow moong dal. The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.  Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal

3. Milk and Low Fat Milk : 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

4. Curd + Low fat 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.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

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 Methi Mangodi?

Yes, this recipe is good for diabetics, heart and weight loss BUT go for low fat curds and milk to make this recipe. Foir diabetics, there is a small amount of sugar used in the recipe and you need to drop that. 

Methi leaves are low in caloriepowerful antioxidant and cures mouth ulcers. Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics. Mangodi is made from yellow moong dal.

The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.

Can healthy individuals have Methi Mangodi?

Yes. 

Methi mangodi is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 38% of RDA.
  2. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. Required from kids to adults. 38% of RDA.
  3. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 21% of RDA.
  4. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 18% of RDA.
  5. Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 17% of RDA.
  6. Phosphorus Phosphorus works closely with calcium to build bones. 14% of RDA.

How to burn 136 calories that come from one serving of Methi Mangodi?

Walking (6 kmph)     =         41  mins
Running (11 kmph)     =          14  mins
Cycling (30 kmph)     =         18  mins
Swimming (2 kmph)     =         23  mins

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

Value per serving% Daily Values
Energy180 cal9%
Protein6.6 g12%
Carbohydrates13.2 g4%
Fiber3.6 g14%
Fat11.2 g17%
Cholesterol8 mg2%
VITAMINS
Vitamin A808.8 mcg17%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C15.2 mg38%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)41.6 mcg21%
MINERALS
Calcium225.9 mg38%
Iron2.4 mg11%
Magnesium42.1 mg12%
Phosphorus81.1 mg14%
Sodium34.4 mg2%
Potassium209.6 mg4%
Zinc0.5 mg5%
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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