Nutritional Facts of Palak Pakora, Palak Pakoda, Calories in Palak Pakora, Palak Pakoda

by Tarla Dalal
This calorie page has been viewed 13024 times

How many calories does one serving of Palak Pakora have?

One serving of  Palak Pakora gives 339 calories. Out of which carbohydrates comprise 126 calories, proteins account for 39 calories and remaining calories come from fat which is 174 calories.  One serving of Palak Pakoda provides about 17 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See here for palak pakora recipe

Is Palak Pakoda healthy?

No, palak pakoda is not healthy. Let's understand why. Made from palak, onions, besan and oil for deep frying.

What's the problem?

Deep fried foods : This palak pakora is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. It also increases inflammation in the body and shuts down the fat burning process.

Can diabetics, heart patients and over weight individuals have Spinach Pakora?

No, they should not. Deep fried food increases the fat content by a large amount. 
Can healthy individuals have Palak Pakora?
No, they should not. If you want to live a healthy life style, avoid deep fried food like pakora, samosa, vada etc. They will causee havoc in your system and you are better off looking for a healthy Indian snack.
What is a healthier option to Palak Pakora?

Chana Dal Pancakes
Chana Dal Pancakes

Avoid deep fried food and opt for a fibre rich snack with some protein in it. We suggest chana dal pancakes recipe. 75 calories for chana dal pancake against 339 calories for palak pakora. You decide which to have!

Palak Pakora is high in

1. 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
2. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.
3. Phosphorous Phosphorous works closely with calcium to build bones. 
4. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 
5. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.
6. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 
7. 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 339 calories that come from one serving of Palak Pakoda?

Walking (6 kmph) = 1 hr 42 mins

Running (11 kmph) = 34 mins

Cycling (30 kmph) = 45 mins       

Swimming (2 kmph) = 58 mins

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


Value per serving% Daily Values
Energy339 cal17%
Protein9.7 g18%
Carbohydrates31.5 g10%
Fiber7.3 g29%
Fat19.3 g29%
Cholesterol0 mg0%
Vitamin A2100.2 mcg44%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)1.4 mg12%
Vitamin C11.2 mg28%
Vitamin E0.7 mg5%
Folic Acid (Vitamin B9)103.2 mcg52%
Calcium62.4 mg10%
Iron3.2 mg15%
Magnesium78.9 mg23%
Phosphorus154.2 mg26%
Sodium50.5 mg3%
Potassium383.8 mg8%
Zinc0.9 mg9%
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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