Nutritional Facts of Stuffed Spinach Paratha ( Tiffin Recipe), Calories in Stuffed Spinach Paratha ( Tiffin Recipe)

by Tarla Dalal
This calorie page has been viewed 4874 times

Course
Dinner

Equipment
Tava

How many calories does one Stuffed Spinach Paratha have?

One Stuffed Spinach Paratha (30 grams) gives 214 calories. Out of which carbohydrates comprise 86 calories, proteins account for 26 calories and remaining calories come from fat which is 105 calories.  One Stuffed Spinach Paratha provides about 11 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Stuffed Spinach Paratha recipe makes 4 parathas of 30 grams each.

214 calories for 1 Stuffed Spinach Paratha (Tiffin Recipe), Cholesterol 0 mg, Carbohydrates 21.4g, Protein 6.6g, Fat 11.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Stuffed Spinach Paratha (Tiffin Recipe)

See Stuffed Spinach Paratha recipe | stuffed palak paratha | healthy carrot spinach paneer paratha | tiffin box spinach paratha | with 20 amazing images.

stuffed spinach paratha is a healthy carrot spinach paneer paratha which is also a perfect tiffin box recipe for kids and adults. stuffed palak parathais made from basic ingredients like paneer, carrots, green chilli paste and coriander for the stuffing and the dough is made from whole wheat flour and spinach puree.

Yum paneer and healthy carrot come together in the stuffing for these exciting green-tinged stuffed spinach parathas made with a dough of wheat flour and spinach puree. Thanks to the softness imparted by the puree, these stuffed spinach parathas stay nice and fresh in the tiffin box for around five hours. Your kids will love the succulent paneer based filling in every bite of these sumptuous Parathas

Notes on stuffed spinach paratha. 1. Multigrain flour can also be used to make the parathas healthier. 2. Roll lightly so that the stuffing does not come out. 3. Press with the spatula especially the edges to make sure the paratha is golden-brown and cooked evenly on both sides.

See why this is a healthy carrot spinach paneer paratha ? Carrot, spinach and paneer are 3 beta-carotene (vitamin A) rich sources which are combined in these healthy parathas. Here paneer also adds enough protein (6.6 g per paratha). Vitamin A is a key nutrient which combines with protein to aid in clear vision.

Is Stuffed Spinach Paratha healthy?

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

Let's understand the Ingredients.

What's good.

1. Whole Wheat flour : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed benefits of whole wheat flour and why it's good for you.

2. 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 is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

3. Paneer : Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetesPotassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Great for weight loss and read the interesting article on is paneer good for you?

4. Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

Can diabetics, heart patients and over weight individuals have stuffed spinach paratha ?

Yes, this recipe is good for diabetics, heart and weight loss BUT use low fat paneer instead of full fat paneerWhole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. Carrots relieve constipation, lower blood pressure, have fibre and lower cholesterol

We suggest you pair it with homemade curds using cows milk or low fat curds or or a low fat cucumber raita.

 

low fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds |

Low fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds |

Can healthy individuals have stuffed spinach paratha ?

Yes. Stuffed Spinach Parathas – For Healthy Eyes. Carrot, spinach and paneer are 3 beta-carotene (vitamin A) rich sources which are combined in these healthy parathas. Here paneer also adds enough protein (6.6 g per paratha). Vitamin A is a key nutrient which combines with protein to aid in clear vision. Moreover, these parathas also provide a good dose of iron, which is necessary for a constant supply of oxygen to the cells of the eyes. Serve them for breakfast, lunch or snacks…. to elders or to kids – each one is sure to give you an applaud.

Stuffed Spinach Paratha 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. 66% 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 ). 37% of RDA.
  3. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 30% of RDA.
  4. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milkcurds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 27% of RDA.
  5. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 20% of RDA.

 

How to burn 214 calories that come from Stuffed Spinach Paratha?

Walking (6 kmph) = 1hr 4 mins

Running (11 kmph) = 21 mins

Cycling (30 kmph) = 29 mins       

Swimming (2 kmph) = 37 mins

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

Value per paratha% Daily Values
Energy214 cal11%
Protein6.6 g12%
Carbohydrates21.4 g7%
Fiber4.6 g18%
Fat11.7 g18%
Cholesterol0 mg0%
VITAMINS
Vitamin A3182.2 mcg66%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)1.4 mg12%
Vitamin C17.1 mg43%
Vitamin E1.3 mg9%
Folic Acid (Vitamin B9)73.3 mcg37%
MINERALS
Calcium160.6 mg27%
Iron2.7 mg13%
Magnesium66.3 mg19%
Phosphorus180.5 mg30%
Sodium37.8 mg2%
Potassium192 mg4%
Zinc0.7 mg7%
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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