Nutritional Facts of Onion and Karela Sabzi, Calories in Onion and Karela Sabzi

by Tarla Dalal
This calorie page has been viewed 12859 times

Course
Stir Fry

Cooking Method
Stir-fry

How many calories does one serving of Onion and Karela Subzi have?

One serving of Onion and Karela Subzi gives 80 calories. Out of which carbohydrates comprise 40 calories, proteins account for 6 calories and remaining calories come from fat which is 25 calories.  One serving of Onion and Karela Subzi provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Onion and Karela Subzi recipe. Wonderfully flavourful, this Onion and Karela Sabzi is perked up not just by the pungency of onions, but also by the aroma of roasted sesame seeds and the tanginess of amchur powder.

Together, these ingredients complement the bitterness of karela very well, making Onion and Karela Sabzi not just palatable but quite enjoyable too!

See why we think this is a healthy onion karela sabzi? While there is a little sugar used in the recipe, the rest is all good. Anyone who has just been detected with diabetes is advised to eat karela by all. Bitter gourd not only reduces intestinal disorders like constipation but is equally beneficial for Irritable Bowel Syndrome (IBS).

Aside from Pyaz Wale KareleBitter Gourd Subzi, try our other semi dry sabzi recipes from Kala Chana Sundal to Achaari Dahi Bhindi.

Good accompaniments for Onion and Karela Sabzi is Jowar RotiBajra Roti or just a plain roti.

Bajra RotiBajra Roti

Is Onion and Karela Subzi healthy?

Yes, this is healthy.

Let's understand the Ingredients.

What's good.

Karela ( bitter gourd) : Anyone who has just been detected with diabetes is advised to eat karela by all. Many studies have shown that they contain insulin like substances which help to keep blood sugar under control. Moreover the carb count of this gourd is also low, which is an added advantage for diabetics. Bitter gourd not only reduces intestinal disorders like constipation but is equally beneficial for Irritable Bowel Syndrome (IBS). See detailed benefits of bitter gourd karela

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

What's the problem?

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. 

How to quit sugar in your Indian meals.

To live a healthy life, try and cut sugar which from your diet. It requires a slow and deliberate attempt to do it. Find hidden sugar in packaged foods and drinks and stop having those products. Did you know that a can of your favourite soft drink is estimated to have 1/2 cup of sugar. Refinded carbohydrates like maida, sugar, bread, pasta, noodles and sugar on consumption get stored as unhealthy fat in the body. Sugar based foods make you feel lazy, tired and moody.

As you consume less sugar, your body will crave for it less. Instead of masala chai you can have ginger tea or fresh mint and lemon tea in the morning or just plain black coffee. When craving for sugar, turn to sweet fruits like bananas, pineapple, berries, strawberries etc. Use dates as a sweetener for your dessert like eggless date and almond cake. Avoid having too salty Indian foods like achar, papad, bread as you will later crave the opposite of sweet foods like peda, ladoo, chocolates, cola drinks etc which have loads of sugar.

Can diabetics, heart patients and over weight individuals have Onion and Karela Subzi  ?

Yes, this recipe is good for diabetics, heart and weight loss BUT very little sugar is used in the recipe. Diabetics can probably drop it. Anyone who has just been detected with diabetes is advised to eat karela by all. Many studies have shown that they contain insulin like substances which help to keep blood sugar under control. Moreover the carb count of this gourd is also low, which is an added advantage for diabetics. 

Can healthy individuals have Onion and Karela Sabzi ?

Yes, this is super healthy. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness.

Onion and Karela 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 80 calories that come from Onion and Karela Subzi?

Walking (6 kmph) = 24 mins

Running (11 kmph) = 8 mins

Cycling (30 kmph) = 11 mins       

Swimming (2 kmph) = 14 mins

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


 

Value per serving% Daily Values
Energy80 cal4%
Protein1.6 g3%
Carbohydrates10.1 g3%
Fiber2.8 g11%
Fat3.7 g6%
Cholesterol0 mg0%
VITAMINS
Vitamin A88.4 mcg2%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C48.2 mg121%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)5.2 mcg3%
MINERALS
Calcium48.6 mg8%
Iron0.7 mg3%
Magnesium31.9 mg9%
Phosphorus64.9 mg11%
Sodium2.7 mg0%
Potassium137 mg3%
Zinc0.6 mg6%
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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