Nutritional Facts of Ragi Uttapam, Healthy Nachni Coriander Uttapam, Calories in Ragi Uttapam, Healthy Nachni Coriander Uttapam

by Tarla Dalal
This calorie page has been viewed 7069 times

How many calories does one serving of Ragi and Coriander Uttapam have?

One serving of Ragi and Coriander Uttapa gives 39 calories. Out of which carbohydrates comprise 28 calories, proteins account for 3 calories and remaining calories come from fat which is 7 calories. One serving of Ragi and Coriander Uttapa provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Ragi and Coriander Uttapa recipe. Calcium and protein rich ragi along with vitamin and iron rich coriander combine tastefully in this healthy snack. While coriander itself has an irresistible flavour and aroma, this is further enhanced by the addition of chillies, onions, tangy curds and a traditional tempering too.

Is Ragi and Coriander Uttapam healthy?

Well, this recipe has some super ingredients and one ingredient which can cause problem. So NOT healthy. 

Let's understand the Ingredients.

What's good.

Ragi flour ( Nachni flour) Ragi flour is high in protein and great source for vegetarians. In addition its gluten freefiber rich food which in turn is good for diabetics and a healthy heart.  Ragi flour creates a much lower surge in sugar levels compared to wheat. Ragi is rich in Magnesium which improves insulin response by lowering insulin resistance. A must read for the 11 benefits of ragi to include in your daily diet.  

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

Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest source of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

What's problem in Ragi and Coriander Uttapam.

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

Can diabetics, heart patients and over weight individuals have Ragi and Coriander Uttapa ?

No for diabetics, heart patients and weight loss as the presence of rice flour makes it unhealthy and will raise your blood sugar levels up.

Can healthy individuals have Ragi and Coriander Uttapa  ?

No, skip this if you want to be really healthy. Instead opt for a healthier Oats palak sprouts mini uttapa recipe.

Oats Palak and Sprouts Mini Uttapa
Oats Palak and Sprouts Mini Uttapa

How to burn 39 calories that come from Ragi and Coriander Uttapa?

Walking (6 kmph)     =         12  mins
Running (11 kmph)     =            4  mins
Cycling (30 kmph)     =           5  mins
Swimming (2 kmph)     =           7  mins

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

Value per mini uttapa% Daily Values
Energy39 cal2%
Protein0.8 g1%
Carbohydrates6.9 g2%
Fiber0.9 g4%
Fat0.8 g1%
Cholesterol0.4 mg0%
Vitamin A55.2 mcg1%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C1.1 mg3%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)2 mcg1%
Calcium32.1 mg5%
Iron0.3 mg1%
Magnesium11.4 mg3%
Phosphorus26.6 mg4%
Sodium1.7 mg0%
Potassium36.6 mg1%
Zinc0.2 mg2%
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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