Nutritional Facts of Subzi Pasanda, Calories in Subzi Pasanda

by Tarla Dalal
This calorie page has been viewed 1620 times


How many calories does one serving of Subzi Pasanda have?

One serving of Subzi Pasanda gives 391 calories. Out of which carbohydrates comprise 67 calories, proteins account for 46 calories and remaining calories come from fat which is 285 calories.  One serving of  Subzi Pasanda provides about 20 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Subzi Pasanda recipe. This is a  Paneer and Sweet corn sabzi. 

Is Subzi Pasanda healthy? 

Yes and No, depends who is having it. Made from paneer, sweet corn, capsicum, green chillies, oil and spices.

Let's understand the ingredients. 

What's good.

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 diabetes. Great for weight loss and read the interesting article on is paneer good for you?

Sweet Corn : The pros. Sweet corn in a rich in fibre. The high vitamin B3 – 2.61 mg / cup is known to reduce cholesterol levels in body and in turn promote heart health. Sweet corn is good for pregnancy as high folate content and antioxidants - lutein is good for the foetus.The cons. the glycemic index of sweet corn is said to be between 55 to 58 and hence not suited for diabetics. Read the article is sweet corn healthy?

Pineapple : ½ cup of chopped pineapple contains 2.3 grams of fiber and being a natural laxative helps in keeping your bowel movements smooth and regular. It also helps you feel satiated for a longer period of time which eventually decreases your entire calorie intake in a day. However, it is always better to have fresh pineapple. Pineapple  has a low glycemic load of about 5. and should be eaten in moderation by diabetics


What's the issue : 

Oil : High level of oil used in the recipe.

Can diabetics, heart patients and over weight individuals have Subzi Pasanda ?

No. We have sweet corn and lots of oil in the recipe. 
Can healthy individuals have Subzi Pasanda?

Yes, but have this recipe in small amounts and cut the oil used in the recipe. 

Subzi Pasanda is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 
2. Vitamin C :  Vitamin C is a great defence against coughs and colds.
3. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.
4. Phosphorous Phosphorous works closely with calcium to build bones. 
5. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 
Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.
How to burn 391 calories that come from Subzi Pasanda?

Walking (6 kmph) = 1hr 57 mins

Running (11 kmph) = 39 mins

Cycling (30 kmph) = 52 mins       

Swimming (2 kmph) = 1hr 7 mins

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

Value per serving% Daily Values
Energy391 cal20%
Protein11.4 g21%
Carbohydrates16.8 g6%
Fiber1.5 g6%
Fat31.7 g48%
Cholesterol0 mg0%
Vitamin A554.8 mcg12%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C30.5 mg76%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)12.6 mcg6%
Calcium350.5 mg58%
Iron0.3 mg1%
Magnesium11.6 mg3%
Phosphorus229.4 mg38%
Sodium3.6 mg0%
Potassium104.2 mg2%
Zinc0.2 mg2%
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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