Nutritional Facts of Palak Mutter, Calories in Palak Mutter

by Tarla Dalal
This calorie page has been viewed 7305 times


How many calories does one serving of Palak Mutter have?

One  serving of Palak Mutter gives 142 calories. Out of which carbohydrates comprise 50 calories, proteins account for 28 calories and remaining calories come from fat which is 57 calories.  One  serving of Palak Mutter provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Is Palak Mutter healthy?

Yes, palak mutter is healthy. Made from spinach, green peas, milk and Indian spices.

Let's understand the Ingredients.

Green Peas : 1 cup boiled green peas are used. Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Is green peas good for diabetics and see full benefits of green peas

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 is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. Milk low in carbs and therefore does not raise blood glucose levels. One cup of Milk gives 10 grams of carbs. Low fat milk has lower fat and the same benefits of milk


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

Yes, they can. Spinach and green peas are rich in fibre which will slow down the rise in blood sugar level and hence healthy. If you want, you can replace the full fat milk with low fat milk.

Can healthy individuals have Palak Mutter?

Yes! It's very healthy.  Good to fight immunity due to Vitamin C. Also it provides energy due to Vitamin B12.

What to have with Palak Mutter?

Now that you have chosen a healthy vegetable, then we need to pair it for you. So have it with a bajra roti, jowar roti and whole wheat roti to make a healthy combination.

Palak Mutter is good for

1. Healthy Lifestyle
2. Weight loss
3. Diabetics
4. Heart Patients
5. Weight Gain
6. Kids
7. Pregnant Women
8. Immunity

Palak Mutter is high in

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.
2. Vitamin C :  Vitamin C is a great defence against coughs and colds.
3. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.
4. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.
5. Phosphorous Phosphorous works closely with calcium to build bones. 
6. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 
7. 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.
8. 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. 
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 142 calories that come from one serving of Palak Mutter?

Walking (6 kmph)     =         43  mins
Running (11 kmph)     =          14  mins
Cycling (30 kmph)     =         19  mins
Swimming (2 kmph)     =         24  mins

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

Value per serving% Daily Values
Energy142 cal7%
Protein7.1 g13%
Carbohydrates12.4 g4%
Fiber6.8 g27%
Fat6.3 g10%
Cholesterol5.3 mg1%
Vitamin A6446.1 mcg134%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.3 mg27%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C36.3 mg91%
Vitamin E2.3 mg15%
Folic Acid (Vitamin B9)145.5 mcg73%
Calcium191.5 mg32%
Iron3.8 mg18%
Magnesium94.7 mg27%
Phosphorus132 mg22%
Sodium76.7 mg4%
Potassium300.3 mg6%
Zinc0.3 mg3%
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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