Nutritional Facts of Raw Papaya and Cabbage Stir-fry, Calories in Raw Papaya and Cabbage Stir-fry

by Tarla Dalal
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Non-stick Pan

How many calories does one serving of Raw Papaya and Cabbage Stir-fry have?

One serving of Raw Papaya and Cabbage Stir-fry gives 48 calories. Out of which carbohydrates comprise 21 calories, proteins account for 5 calories and remaining calories come from fat which is 22 calories. One serving of Raw Papaya and Cabbage Stir-fry provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See recipe Raw Papaya and Cabbage Stir-fry | raw papaya and cabbage stir fry recipe | healthy raw papaya stir fry | low calorie vegetable stir fry | Indian style stir fried raw papaya and cabbage | with 18 amazing images.

raw papaya and cabbage stir fry recipe is a low calorie, low sodium stir-fry to suit the Indian palate! Learn how to make Indian style stir fried raw papaya and cabbage.

To make raw papaya and cabbage stir fry, heat the oil in a broad non-stick pan and add the mustard seeds. When the seeds crackle, add the asafoetida and green chilli and sauté on a medium flame for a few seconds. Add the raw papaya, cabbage, capsicum, turmeric powder and salt and sauté on a high flame for 2 minutes. Add the lemon juice and mix well. Serve immediately garnished with coriander.

Grated raw papaya, shredded cabbage and thinly sliced capsicum emerge as a perfect team in this recipe, complementing each other in looks, flavour and texture. Flavoured with a traditional tempering, the lip-smacking low calorie vegetable stir fry is an easy and tasty fare.

Healthy raw papaya stir fry has other benefits to its credit as well! The high levels of vitamin A and vitamin C in this recipe is a boon to mankind. These 2 vitamins act as an antioxidant and help to fight harmful free radicals in the body as well as build our defense against various bacteria and viruses. They add glow to our skin as well. The little fibre it lends is beneficial for the gut. It will also help is adding a satiety value.

We recommend this Indian style stir fried raw papaya and cabbage for healthy individuals of all ages. heart patients, diabeticscancer patients and weight-watchers along with women with PCOS can also opt for this healthy stir fry. A bowl of healthy soup is the best accompaniment to stir fry at dinner time.

Tips for raw papaya and cabbage stir fry. 1. After adding the veggies, saute on high flame to reduce cooking time and also to maintain the crispy texture of the veggies. 2. Do not cook after adding lemon juice. It might add a slightly bitter taste to the stir fry. 3. We recommend you have this stir fry as close to the cooking time as possible. This is because vitamin C is a volatile nutrient and some of it is lost on exposure to air.

Is Raw Papaya and Cabbage Stir-fry healthy?

Yes, this is healthy.

Let's understand the Ingredients.

What's good.

Benefits of raw papaya : Raw papaya is picked when it is unripe and thus it has more enzymes than the ripe papaya. Its enzyme papain acts as an antioxidant and helps protect the heart. This enzyme is also known and aid in digestion. It is known as a laxative and helps to relieve constipation. It helps to cleanse our body, reduce the toxin level and delays the onset of ageing. It is exceptionally a good source of vitamin A – a nutrient which is necessary for good vision and a glowing skin. With plentiful of vitamin C, raw papaya is an immune boosting vegetable too. Being low on calorie count, it is a boon for weight watchers. Its phytochemicals compounds possess anti-inflammatory properties. 

Cabbage ( Patta Gobhi + Red Cabbage) : Cabbage is low in caloriesrelieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods. Red cabbage also called purple cabbage has slightly high levels of flavonoids and anthocyanins than green cabbage and has long been used as a herbal medicine. It has same health benefits to offer as the cabbage otherwise.See here all benefits of cabbage

Mustard Seeds: Tiny little mustard seeds, mostly added as a tempering, lend an interesting bite, exotic flavour and tempting aroma to Indian foods. Mustard seeds are from the mustard plant, which is a cruciferous vegetable related to broccoli, Brussels sprouts and cabbage.

Hing ( Asafoetida) : The active compound 'coumarin' helps in managing blood cholesterol and triglyceride levels. Asafoetida is known to have anti-bacterial properties, which helps to keep asthma at bay. Asafoetida is an age-old remedy for bloating and other stomach problems like flatulence. The best solution is to gulp down little hing with water or dissolve it in water and sip it. It can also be used along with curd or almond oil as a hair mask. It helps to prevent dryness of hair and smoothen as well as strengthen hair.

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

Capsicum (Bell Peppers) : Rich in vitamin Ccapsicum protect and maintain the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters. Colourful capsicums are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum

Turmeric Powder (Haldi) : Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation.  Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients.  It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits

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.

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 Raw Papaya and Cabbage Stir-fry?

Yes, this recipe is good for diabetics, heart and weight loss.The enzyme papain in papaya acts as an antioxidant and helps protect the heart. It is exceptionally a good source of vitamin A – a nutrient which is necessary for good vision and a glowing skin. It helps to cleanse our body, reduce the toxin level and delays the onset of ageing. With plentiful of vitamin C, raw papaya is an immune boosting vegetable too. 

Can healthy individuals have Raw Papaya and Cabbage Stir-fry?

Yes, this is healthy. 

Raw Papaya is good for

1. Weight Loss, use less oil in cooking

2. Diabetics, use less oil in cooking

3. Heart Patients, use less oil in cooking

4. Healthy Lifestyle 

One serving of Raw Papaya and Cabbage Stir-fry is high in

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

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

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

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

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 48 calories that come from one serving of Raw Papaya and Cabbage Stir-fry?

Walking (6 kmph) = 14 mins
Running (11 kmph) = 5 mins
Cycling (30 kmph) = 6 mins
Swimming (2 kmph) = 8 mins

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

Value per serving% Daily Values
Energy48 cal2%
Protein1.2 g2%
Carbohydrates5.8 g2%
Fiber0.9 g4%
Fat2.6 g4%
Cholesterol0 mg0%
Vitamin A828.8 mcg17%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C68.2 mg170%
Vitamin E0.4 mg3%
Folic Acid (Vitamin B9)21.9 mcg11%
Calcium18.5 mg3%
Iron0.4 mg2%
Magnesium12.4 mg4%
Phosphorus15.4 mg3%
Sodium5.4 mg0%
Potassium168.7 mg4%
Zinc0.1 mg1%
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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