Nutritional Facts of Moong Dal Panki ( Non- Fried Snacks ), Calories in Moong Dal Panki ( Non- Fried Snacks )

by Tarla Dalal
This calorie page has been viewed 1051 times

Occasion & Party
Indian Party

Equipment
Mixer

Equipment
Tava

How many calories does one Moong Dal Panki  have?

One Moong Dal Panki  (27 grams) gives 65 calories. Out of which carbohydrates comprise 37 calories, proteins account for 15 calories and remaining calories come from fat which is 12.6 calories.  One Chola Dal Panki provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

65 calories for 1 panki of Moong Dal Panki, Cholesterol 0.3 mg, Carbohydrates 9.2g, Protein 3.8g, Fat 1.4g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Moong Dal Panki 

See Moong Dal Panki recipeGujarati dal panki | healthy split yellow gram panki | with 35 images.

moong dal panki is a healthy Gujarati snack to have. Learn how to make Gujarati dal panki.

moong dal panki  is made from a batter of yellow moong dal, green chillies, besan and Indian spices. Then 1 1/2 tbsp of the batter is put on the greased side of a banana leaf, covered and cooked on a hot tava. 

Light on the stomachmoong dal pankis are easy to digest and ideal for weight watchers and diabetics. 

Ideally prepared and eaten freshmoong dal pankis can be made in advance if you are pressed for time. Re-heat them in the microwave or on a tava and serve piping hot with green chutney or mint chutney. 

The fibre (4.1 g in ¼ cup) present in yellow moong dal used in moong dal panki prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn.

Tips for moong dal panki. 1. Spread the batter with the back of a spoon on the banana leaf. 2. Add 2 tsp oil to the batter. Use coconut oil for a healthier diet. 3. Press the panki using a flat spoon while cooking so that it gets evenly cooked. 

Is Moong Dal Panki healthy?

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

Let's understand the Ingredients.

What's good.

1. 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

2. Besan : Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. Besan is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells (WBC) in the bone marrow. See 10 detailed benefits of besan and why it's good for you. 

3. 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 ?

Refined 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 development of prediabetes comes from uncontrolled eating sugar and refined food products made from refined vegetable oil 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. 

Healthy Oils recommended to use in Indian

The healthiest oil for Indian cooking is 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. Another good option is peanut oil. Peanut oil has the highest amount of MUFA (around 49%) amongst most Indian common cooking oils.

Pick olive oil which is loaded with MUFA. But its usage is restricted to salads, stir-fries, sabzis which can be cooked only on medium heat. For salads only use extra virgin olive oil. Avocado oil can be used in cooking, but it’s expensive. So what you can turn to for cooking is Coconut oil which is easily available in India.

Can diabetics, heart patients and over weight individuals have Moong Dal Panki ?

Yes.  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.  

The healthiest oil for Indian cooking is 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. Another good option is peanut oil. Peanut oil has the highest amount of MUFA (around 49%) amongst most Indian common cooking oils.

Healthy Chutney to have with Moong Dal Panki.

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander or green chutney recipe

Green Chutney, How To Make Green Chutney Recipe

Green Chutney, How To Make Green Chutney Recipe

Moong Dal Panki is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. 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 ) 11% of RDA.
  2.  Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 10% of RDA.
  3. Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 7% of RDA.
  4. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. 5% of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 5% of RDA.
  5. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 5% of RDA.
Value per panki% Daily Values
Energy65 cal3%
Protein3.8 g7%
Carbohydrates9.2 g3%
Fiber1.3 g5%
Fat1.4 g2%
Cholesterol0.3 mg0%
VITAMINS
Vitamin A80.3 mcg2%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C1.3 mg3%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)21.7 mcg11%
MINERALS
Calcium17.4 mg3%
Iron0.6 mg3%
Magnesium17.5 mg5%
Phosphorus6.4 mg1%
Sodium5.3 mg0%
Potassium174.5 mg4%
Zinc0.4 mg4%
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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