Nutritional Facts of Sama Panki, Farali Sanwa Panki, Calories in Sama Panki, Farali Sanwa Panki

by Tarla Dalal
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How many calories does one Sama Panki have?

One Sama Panki ( 25 grams)  gives 48 calories. Out of which carbohydrates comprise 30 calories, proteins account for 4 calories and remaining calories come from fat which is 13.5 calories.  One Corn Panki provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

48 calories for 1 panki of Sama Panki, Farali Sanwa Panki, Cholesterol 0.7 mg, Carbohydrates 7.6g, Protein 1g, Fat 1.5g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Sama Panki, Farali Sanwa Panki.

See sama panki recipe | farali sama panki | rajgira, arrowroot, sama panki with curds | with 30 images.

sama panki is a popular snack made during fasting in India. Learn to make  rajgira, arrowroot, sama panki with curds.

A unique batter of sama, rajgira, arrowroot, sour curds, coriander and ginger green chilli paste is used to make this delicious and satiating sama panki 

Without onion, garlic or any overwhelming spices, this sanwa panki  is very soothing to the palate.

sama panki is made during Ekadashi, Sankashti ChaturthiNavratriJanmashtami and Mahashivratri

Is Sama Panki healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

Sanwa Millet ( Sama, Barnyard Millets) : Like most millets, sanwa millet is also high in protein. Moreover, sanwa millet has the least calories and carbs as compared to other millets like jowarbajraragi. With a good amount of fiberphosphorus and magnesium, there is no reason for heart patients to avoid this millet. It will keep a check on your cholesterol levels and blood pressure both. Small amount of same should be had by diabetics. See detailed benefits of sanwa millet

Rajgira flour (Amaranth flour) : Rajgira flour is rich in protein, ½ cup of amaranth seeds provides 14.7 g of protein. The high fiber in general can help bind excess cholesterol and excrete it from the body, thus maintain healthy levels of cholesterol. Rajgira is rich in antioxidant help reduce inflammation in the body. Amaranth is an iron rich grain to be included in the diet to prevent or overcome anaemia. Diabetics should have this in limited quantity considering the other carbs consumed through the day. See detailed 10 benefits of rajgira flour and why you should include it in your daily diet. 

Curd + Low fat Curds, hung 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 sources 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. Note that one cup curds gives half cup hung curds. Read the benefits of curds to include in your daily diet. 

Arrowroot flour (benefits and restrictions)  | high in carbs. High in (Vitamin B9) Folic acid ,  Iron, Potassium and Phosphorous. Used as a thickner in Indian food and is gluten free. Extensively used during fasting in India where wheat flour cannot be used. Diabetics use in limited quantity and it's fine for weight loss in restricted amounts. 

Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

Can diabetics, heart patients and over weight individuals have Sama Panki  ?

Yes, this is healthy but restricted amounts for diabetics. Sama has a good amount of fiberphosphorus and magnesium, there is no reason for heart patients to avoid this millet. It will keep a check on your cholesterol levels and blood pressure both. Small amount of same should be had by diabetics.

Can healthy individuals have Sama Panki ?


Healthy Chutney to have with sama panki.

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander or green chutney recipe

Green Chutney, How To Make Green Chutney Recipe

Green Chutney, How To Make Green Chutney Recipe

Value per panki% Daily Values
Energy48 cal2%
Protein1 g2%
Carbohydrates7.6 g3%
Fiber1 g4%
Fat1.5 g2%
Cholesterol0.7 mg0%
Vitamin A22 mcg0%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C0.2 mg1%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)0.3 mcg0%
Calcium22.7 mg4%
Iron0.7 mg3%
Magnesium7.4 mg2%
Phosphorus37.3 mg6%
Sodium0.9 mg0%
Potassium4.2 mg0%
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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