Nutritional Facts of Soya Methi Sabzi, Calories in Soya Methi Sabzi

by Tarla Dalal
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How many calories does one serving of Soya Methi Sabzi have?

One serving of Soya Methi Sabzi gives 107 calories. Out of which carbohydrates comprise 32 calories, proteins account for 28 calories and remaining calories come from fat which is 47 calories.  One serving of Soya Methi Sabzi provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

107 calories for 1 serving of Soya Methi Sabzi, Cholesterol 1.2 mg, Carbohydrates 8.1g, Protein 7g, Fat 5.3g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Soya Methi Sabzi.

See soya methi sabzi recipe | soy vegetable sabzi | healthy soya peas sukha sabji | 

soya methi sabzi is a healthy soya sabzi made from soya granules. Learn how to make soy vegetable sabzi.

Soya Methi Sabzi, a low-calorie sabzi for health freaks! Relish it with phulkas or with any other roti or paratha and cut down on your visible fat intake. 

This soy vegetable sabzi is a double dose of health as it is low cal and made using soya granules, fenugreek which is high in vitamin A and calcium. 

Low-fat milk helps moisten the healthy soya peas sukhi sabji , relish it immediately with phulkas, if the sabzi becomes dry after some time, add milk and reheat.

Soya Methi Sabzi are rich in Vitamin C, Phosphorus, Fiber, Vitamin B1, Calcium, Protein.

While cooking Soya Methi Sabzi, we suggest you use coconut oil instead of processed seed oil which is unhealthy for you.

Is Soya Methi Sabzi  healthy?

Yes, this is healthy.

Let's understand the Ingredients.

What's good.

1. benefits of soya granules, soya chunks, soya flour 

  • 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.

Methi leaves (fenugreek leaves) : Methi leaves are low in caloriepowerful antioxidant and cures mouth ulcers. Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics. The levels of cholesterol also reduced with intakes of fenugreek leaves. Rich in Vitamin K which is good for bone metabolism. They are good source of iron which is important for pregnant women as well as other individuals. Iron is a part of hemoglobin in the blood. A deficiency of iron may cause anaemia and that may decrease your work ability and make you fatigue easily. See all benefits of methi leaves here. 

Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see full benefits of green peas

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.  

Can diabetics, heart patients and over weight individuals have Soya Methi Sabzi  ?

Yes, this recipe is good for diabetics, heart and weight loss. 

Methi leaves are low in caloriepowerful antioxidant and cures mouth ulcers. Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics.

Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.

Can healthy individuals have Soya Methi Sabzi  ?


What to have with Soya Methi Sabzi  ?

We highly recommend having a bajra roti, jowar roti and whole wheat roti to make a healthy combination. Note that when you combine any dal with any cereal ( bajra, jowar, ragi, whole wheat ) then the protein quality is enhanced.

Jowar Roti
Jowar Roti

Soya Methi Sabzi are rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 30% of RDA.
  2. Phosphorus Phosphorus works closely with calcium to build bones. 21% of RDA.
  3. 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. 21% of RDA.
  4. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 21% 0f RDA.
  5. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. Required from kids to adults. 16% of RDA.
  6. Protein : Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 13% 0f RDA.


Value per serving% Daily Values
Energy107 cal5%
Protein7 g13%
Carbohydrates8.1 g3%
Fiber5.2 g21%
Fat5.2 g8%
Cholesterol1.2 mg0%
Vitamin A344.1 mcg7%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.8 mg7%
Vitamin C11.9 mg30%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)22.3 mcg11%
Calcium95.3 mg16%
Iron2.3 mg11%
Magnesium41.4 mg12%
Phosphorus124.1 mg21%
Sodium11.7 mg1%
Potassium244 mg5%
Zinc0.5 mg5%
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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