Nutritional Facts of Soya Malai Korma, Calories in Soya Malai Korma

by Tarla Dalal
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How many calories does one serving of  Soya Malai Korma have?

One serving ( 200 grams) Soya Malai Korma gives 304 calories. Out of which carbohydrates comprise 49 calories, proteins account for 52 calories and remaining calories come from fat which is 202.5 calories.  One serving Soya Malai Korma provides about 15 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

304 calories for 1 serving of Soya Malai Korma, Cholesterol 5.3 mg, Carbohydrates 12.2g, Protein 13.1g, Fat 22.5g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Soya Malai Korma.

See Soya malai korma recipe | meal maker korma curry | veg soya chunks korma | with 45 amazing images.

This Mughlai style soya malai korma has come straight from the kitchens of Northern India, a tasty veg dish, fit for a royal feast! Learn how to make soya malai korma recipe | meal maker korma curry | veg soya chunks korma |

Soya chunks malai korma also known as mealmaker korma is a shahi dish of curried soya chunks in a spicy flavourful korma gravy. This meal maker curry recipe Restaurant-style flavor, luscious texture, and the easiest recipe.

Soya chunks are rich in protein and has a lot of nutrients. It's amazing how the addition of a little cream gives a rich feel to a dish!

Tips to make soya malai korma: 1. Instead of fresh cream you can add butter in the sabzi. 2. Make sure to add salt while soaking the soya chunks. 3. You can marinade the soya chunks as long as possible for the extra flavours.

Is Soya Malai Korma healthy?

Yes and No, depends on who is having it. 

Let's see why.

Let's understand the Ingredients.

What's good.

benefits of soya granules, soya chunks. 

  • Soy granules are rich in vitamins, minerals, isoflavones and lecithin, nutrients proven to help lower cholesterol, prevent cancer and loss of bone mass.
  • Soy is strongly recommended for diabetics, expectant mothers, growing children, cardiac patients, weight-watchers and the aged.
  • A 100 per cent vegetarian high quality protein source that does wonders for young and old.
  • Especially great for growing children, as it provides critical vitamins, minerals, fibre and protein.
  • Eating more high-fiber foods like fruits, vegetables, whole grains and soy nuggets helps to lose weight.
  • Soy granules are one of the best non-fish sources of essential omega-3 fatty acids, which may help reduce the risk of coronary heart disease.
  • Soy protein may provide positive results for people with high blood pressure.
  • Soy protein is beneficial to women in post-menopausal years.
  • Soy is low in fat and sodium, and may help reduce the risk of heart disease.

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

Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Coconut Oil : Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil

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. 

What's the problem ?

Deep fried foods : This recipe uses deep fried onions. 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 then they don't 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. NOTE. 5 gm per big puri (45 calories of unhealthy fat)  or samosa of oil is consumed on deep frying.  2.5 g per small one.

Fresh Cream : 1 tbsp of Amul fresh cream (15 gm) provides around 37 calories, out of which 34 calories are from fat (22 calories result from saturated fat), 2 calories from carbs and 1 calorie from protein. Till late, saturated fat was always looked upon as that evil fat which would lead to high cholesterol levels and strokes. Offhand, studies have revealed no such association. In fact, fats will keep you full for a long time and avoid bingeing and weight gain. However, the proportion of cream and the way you use them in cooking is of great importance to maintain your waistline. You can add about a tsp of fresh cream once in a while to your meals, especially coffee, to enhance the taste. Moreover, the use of cream cuts down on bitterness of the coffee, so you won’t add any sugar to your coffee. Addition of sugar will anyways cause more harm to your body. But, try not to add fresh cream in bulk frequently. Also remember that with any kind of diet to stay fit and healthy, you need to follow a good exercise plan on a daily basis. 

Can diabetics, heart patients and over weight individuals have Soya Malai Korma?

Yes, but with 3 major changes.

  1. Skip fried onions.
  2. Use very little fresh cream or skip it.
  3. Cut oil usage by half and use coconut oil only. 
Value per serving% Daily Values
Energy304 cal15%
Protein13.1 g24%
Carbohydrates12.2 g4%
Fiber6.4 g26%
Fat22.5 g34%
Cholesterol5.3 mg1%
Vitamin A548.8 mcg11%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)1.1 mg9%
Vitamin C15.3 mg38%
Vitamin E0.3 mg2%
Folic Acid (Vitamin B9)38.6 mcg19%
Calcium166.9 mg28%
Iron3.1 mg15%
Magnesium62.6 mg18%
Phosphorus240.8 mg40%
Sodium15.8 mg1%
Potassium572.8 mg12%
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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