Nutritional Facts of Soya Palak Masala, Calories in Soya Palak Masala

by Tarla Dalal
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How many calories does one serving of Soya Palak Masala have?

One serving (202 grams ) of Soya Palak Masala gives 221 calories. Out of which carbohydrates comprise 42 calories, proteins account for 40 calories and remaining calories come from fat which is 139 calories.  One serving of Soya Palak Masala provides about 11 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Soya Palak Masala recipe makes 810 grams sabzi for 4 servings, with 202 grams per serving.

221 calories for 1 serving of Soya Palak Masala, Cholesterol 0 mg, Carbohydrates 10.7g, Protein 10g, Fat 15.4g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Soya Palak Masala.

See soya palak masala recipe | soya chunks in spinach gravy | soya palak curry | with 33 amazing images.

soya palak masala recipe is very tasty and nutritious recipe. Learn how to make soya palak masala recipe | soya chunks in spinach gravy | soya palak curry |

soya palak masala is a delicious dish that is made with soya chunks, spinach, and a variety of spices. It is a great option for a vegetarian or vegan meal, and it is also a good source of protein.

You can serve this soya palak curry in lunch, or in dinner or in your kid’s lunch box. This dish is a great way to get your daily dose of protein and nutrients. This flavorful serve this soya palak curry in lunch, or in dinner soya chunks in spinach gravy is sure to please everyone at the table.

Tips to make soya palak masala: 1.You can also add fresh cream in the curry to make it richer and creamier. 2. Here is link to learn to make spinach puree. 3. Make sure to add salt while soaking soya chunks.

Is Soya Palak Masala healthy?

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

Lets understand the ingredients of Soya Palak Masala.

What's good in this Soya Palak Masala recipes!

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.

Spinach, baby spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

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

Can diabetics, heart patients and over weight individuals have Soya Palak Masala ?

Yes. Eat in limited quantity.

Cut the oil used in the sabzi. 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.

Can healthy individuals have Soya Palak Masala?

Yes.

soya palak masala: is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 84% of RDA.
  2. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 56% of RDA.
  3. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 27% of RDA.
  4. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 27% of RDA.
  5. Phosphorus Phosphorus works closely with calcium to build bones. 27% of RDA.
  6. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 25% of RDA.
  7. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. Required from kids to adults. 23% of RDA.

 

Value per serving% Daily Values
Energy221 cal11%
Protein10 g18%
Carbohydrates10.7 g4%
Fiber6.7 g27%
Fat15.4 g23%
Cholesterol0 mg0%
VITAMINS
Vitamin A4045.5 mcg84%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.3 mg27%
Vitamin B3 (Niacin)1.2 mg10%
Vitamin C31.6 mg79%
Vitamin E1.5 mg10%
Folic Acid (Vitamin B9)111.7 mcg56%
MINERALS
Calcium137.3 mg23%
Iron4.3 mg20%
Magnesium89.2 mg25%
Phosphorus164.6 mg27%
Sodium44.5 mg2%
Potassium550.9 mg12%
Zinc1 mg10%
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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