Nutritional Facts of Palak Pudina Sev, Jar Snack, Calories in Palak Pudina Sev, Jar Snack

by Tarla Dalal
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How many calories does one cup of Palak Pudina Sev, Jar Snack have?

One cup of Palak Pudina Sev, Jar Snack gives 460 calories. Out of which carbohydrates comprise 213 calories, proteins account for 48 calories and remaining calories come from fat which is 199 calories. One cup of Palak Pudina Sev, Jar Snack provides about 23 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See palak pudina sev recipe | palak sev namkeen | Indian style palak sev Diwali snack | jar snack recipe | with 33 amazing images. 

palak pudina sev recipe  is a tongue-tickling Indian snack best paired with a cup of masala chai. Learn how to make Indian style palak sev Diwali snack.

The off-beat appearance and colour of the snack first kindle your curiosity and make you take a bite, but once you do, you just can’t stop because it’s so tasty! You can store this yummy jar snack recipe in an airtight container, to enjoy with tea, munch between meals, or even take to the office.

To make palak pudina sev, first we need to make the green paste. Combine spinach, mint leaves, coriander, green chillies, garlic, lemon juice, salt and water in a mixer jar and blend till smooth. Combine this paste with rice flour, besan, oil and salt and knead into a soft dough. Grease the sev "press" mould with little oil, transfer the dough into it, press it properly and cover it with the lid. Press out thin strands of the sev into the hot oil, a few at a time and deep-fry on a slow flame till it turns very light brown in colour from all the sides. Drain on an absorbent paper. Keep aside to cool for 5 to 10 minutes. Transfer the sev into a deep bowl and break into pieces using your fingers. Store in an air-tight container and use as required.

When you are bored of the usual chilli or ajwain flavoured savouries? Go for this palak sev namkeen. The crispness of this savoury snack, together with the appetizing flavour and aroma of pudina and the pleasant colour of palak make this snack a winner!
Making sev is very simple. Be careful about deep-frying Indian style palak sev Diwali snack on a slow flame. Since the strands are very thin, they tend to burn quickly. You can also add finely chopped onions and sprinkle a little lemon juice over the sev, toss it and enjoy it as a variation. Try other jar snack recipes like Phoolwadi or Namak Para Savoury.

Namak Para, Savoury Jar Snack

Namak Para, Savoury Jar Snack

Tips for palak pudina sev. 1. It is best to make the paste just before kneading the dough, to get the perfect colour of the sev. 2. The garlic in the paste is a flavour enhancer, but Jains can avoid adding it. 3. We suggest that you add the paste gradually while adding the dough, since the quality of the flour varies and thus the amount of water it may absorb for binding also may vary. 4. After frying, break into pieces and allow it to cool completely before storing. Any warmth remaining in the sev while storing might make it soggy. 

Is Palak Pudina Sev, Jar Snack healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

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.

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. 

Mint Leaves (Pudina) : Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover it's vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. Mint (pudina) is a leafy vegetable which is sure to create nourishing dishes without piling on calories, carbs or fat for that instance. What is has to offer instead is FIBER. See here for detailed benefits of mint leaves

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 nutrient 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. 

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli

Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic

Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

What's the problem?

Rice flour (chawal ka atta) Rice flour is high in carbohydrates, not a good source of protein. Since it is made from polished rice it has no vitamins and minerals. Consumption of rice flour can cause inflammtion in your body and not good for heart patients and diabetics. See full details on is rice flour bad for you

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 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oilcanola oilcoconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil

Deep fried foods : This recipe 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. Processed food, Deep Fried Foods also increases inflammation in the body and shuts down the fat burning process. Most diseases from heart, to cardio vascular, diabetes, parkinsons, alzheimer, cancer and obesity result when the cells get inflamed and don't then function correctly. Inflammation in the arteries can cause heart attacks. So your diet should contain foods that fight inflammation in the body. That's how your body gets healthier by eating the right stuff. So you have given the cells in your body the right food to stay healthy and that is so important in staying disease free for the rest of your life.  

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Palak Pudina Sev, Jar Snack?

No, this recipe is not good for diabetics, heart and weight loss.  This recipe 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. Processed food, Deep Fried Foods also increases inflammation in the body and shuts down the fat burning process. Most diseases from heart, to cardio vascular, diabetes, parkinsons, alzheimer, cancer and obesity result when the cells get inflamed and don't then function correctly.

Can healthy individuals have Palak Pudina Sev, Jar Snack?


Here are some Healthy Indian snack options.

You can have Baked Samosa with mixed sproutsMatarsutir Kachori,  Oats Moong Dal TikkiBaked methi muthia recipe,  Zunka recipemoong dal dhokla recipe bajra carrot onion uttapam recipe , baked palak jowar murukkumini jowar pancakesoats upmabaked sev  or buckwheat pancake as one healthy recipe option.

Baked Sev

Baked Sev

One cup of Palak Pudina Sev, Jar Snack is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

2. 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.

3. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

4. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells.

5. Vitamin B3 (niacin) : Vitamin B3 helps in brain functioning and mental health. Also healthy skin formation.  

6. Vitamin C :  Vitamin C is a great defence against coughs and colds.

7. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

8. Iron Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods.

9. Zinc : Zinc  is involved in collagen synthesis and this helps repair skin and helps build immunity. 

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 460 calories that come from one cup of Palak Pudina Sev, Jar Snack?

Walking (6 kmph) = 2 hour 18 mins
Running (11 kmph) = 46 mins
Cycling (30 kmph) = 1 hour 1 mins
Swimming (2 kmph) = 1 hour 19 mins

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

Value per cup% Daily Values
Energy460 cal23%
Protein12 g22%
Carbohydrates52.7 g18%
Fiber8.6 g34%
Fat22.1 g33%
Cholesterol0 mg0%
Vitamin A1396.7 mcg29%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)2 mg17%
Vitamin C9.7 mg24%
Vitamin E
Folic Acid (Vitamin B9)95.8 mcg48%
Calcium56.8 mg9%
Iron3.4 mg16%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium46.2 mg2%
Potassium417.2 mg9%
Zinc1.1 mg11%
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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