Nutritional Facts of Palak and Doodhi Muthia, Calories in Palak and Doodhi Muthia

by Tarla Dalal
This calorie page has been viewed 1932 times

How many calories does one serving of  Palak and Doodhi Muthia have?

One serving   ( 4 pieces per serving, 15 grams per piece) of Palak and Doodhi Muthia gives 138 calories. Out of which carbohydrates comprise 93 calories, proteins account for 19 calorie and remaining calories come from fat which is 29 calories.  One serving of Palak and Doodhi Muthia provides about 6.9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Palak and Doodhi Muthia recipe serves 6, makes 24 pieces with 4 pieces per serving of 15 grams each. 

138 calories for 1 serving of Palak and Doodhi Muthia, Cholesterol 0 mg, Carbohydrates 23.3g, Protein 4.8g, Fat 3.2g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Palak and Doodhi Muthia.

See Palak and Doodhi Muthia recipe |  doodhi palak nu muthiya | healthy lauki spinach dumplings | with 29 amazing images.

 doodhi palak nu muthiya is a fist-shaped steamed snack that's much-loved by the Gujaratis. Learn how to make palak and dudhi muthia recipe | doodhi palak nu muthiya | healthy lauki spinach dumplings |

This palak and dudhi muthia recipe is super delicious and easy to make. Muthia's are mostly steamed and very nutritious but, you can even fry them to make a crispy evening snack. Here we have made these healthy lauki spinach dumplings by using whole wheat and besan flour.

 Palak and doodhi muthia is rich in Phosphorus, Vitamin B1, Fiber, Magnesium. Healthy lauki spinach dumplings are diabetic, kidney and heart friendly and also good for weight loss.

pro tips to make palak and dudhi muthia: 1. Adding baking soda in the mixture makes the muthias softer. 2. Enjoy the muthias hot to enjoy its best flavours. 3. Instead of palak you can also add methi leaves in the mixture.

Is Palak and Doodhi Muthia healthy?

Yes.

Let's understand the Ingredients.

What's good.

Spinach, baby spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

Doodhi (bottle gourd, lauki) : With extremely low levels of sodium, this doodhi is highly suitable for those with high BP. It helps reduce blood cholesterol levels and regulate blood pressure and ensures a proper blood flow to heart and they're onwards to all parts of the body. It helps prevent acidity and good for diabetics. See the 10 benefits of bottlegourd article for complete information. 

Whole Wheat flour (gehun ka atta)  : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bonesVitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.

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. 

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrients which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Can diabetics, heart patients and over weight individuals have Palak and Doodhi Muthia ?

Yes. Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heartdiabetics and eyes.

With extremely low levels of sodium, this doodhi is highly suitable for those with high BP. It helps reduce blood cholesterol levels and regulate blood pressure and ensures a proper blood flow to heart and they're onwards to all parts of the body. It helps prevent acidity and good for diabetics.

Can healthy individuals have Palak and Doodhi Muthia ?

Yes.

Palak and Doodhi Muthia is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

One serving   ( 4 pieces per serving, 15 grams per piece) of Palak and Doodhi Muthia

  1. Phosphorus Phosphorus works closely with calcium to build bones. 21% of RDA.
  2. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% of RDA.
  3. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 19% of RDA.
  4. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % 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). 18% of RDA.
Value per serving% Daily Values
Energy138 cal7%
Protein4.8 g9%
Carbohydrates23.3 g8%
Fiber4.8 g19%
Fat3.2 g5%
Cholesterol0 mg0%
VITAMINS
Vitamin A653.6 mcg14%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.4 mg12%
Vitamin C8.1 mg20%
Vitamin E0.4 mg3%
Folic Acid (Vitamin B9)32.5 mcg16%
MINERALS
Calcium47.2 mg8%
Iron2.1 mg10%
Magnesium63.3 mg18%
Phosphorus125.2 mg21%
Sodium15.4 mg1%
Potassium160.2 mg3%
Zinc1 mg10%
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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