Nutritional Facts of Tangy Kachi Keri Rice, Raw Mango Rice, Calories in Tangy Kachi Keri Rice, Raw Mango Rice

by Tarla Dalal
This calorie page has been viewed 2583 times

How many calories does one serving of Tangy Kachi Keri Rice, Raw Mango Rice have?

One serving of Tangy Kachi Keri Rice, Raw Mango Rice  gives  391 calories. Out of which carbohydrates comprise 194 calories, proteins account for 32 calories and remaining calories come from fat which is 164 calories.  One serving of Tangy Kachi Keri Rice, Raw Mango Rice provides about 20 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to see Tangy Kachi Keri Rice, Raw Mango Rice calorie.

An evergreen favourite, the Raw Mango Rice is prepared in South Indian homes at least once a week when the mango season is on. A traditional tempering and partially cooked raw mangoes give this rice a tangy flavour and exciting crunch.

While red and green chillies are used to add spice to the rice, assorted dals and peanuts give it a tantalising aroma and interesting mouth-feel. Although used in small quantities, each ingredient including til oil and asafoetida leaves a mark on the final outcome, so make sure you try to follow the recipe precisely.

Is Tangy Kachi Keri Rice, Raw Mango Rice healthy?

No, its not healthy.

What's good in  Tangy Kachi Keri Rice, Raw Mango Rice.

Raw Mango ( kacha Aam) : The greener version of mangoes, Raw mango is an aromatic fruit which is liked by al for its tart flavour. The colour varies in shades of greens and the inner flesh is white in colour. Depending on the size, it has 1 to 2 seeds. Raw mangoes are rich source of Vitamin C, thus it is helpful to cure bleeding gums. Eating piece of raw mango helps to overcome constipation, loose motions and indigestion. Eating raw mango with black pepper and honey helps in reducing stomach and liver related complaints. Eating mango with salt helps to overcome thirst and beat sunstroke. In tropical countries, raw mango pulp with sugar ,water cardamom helps to keep the body cool.

Chana Dal ( split bengal gram) : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is  heart and diabetic friendly, also rich in fiber. Chana dal has high amount of potassium and low amount of sodium which makes it very effective in regulating your blood pressure. Read this article on complete benefits of chana dal

Urad Dal : 1 cup of cooked urad dal gives 69.30% of your daily requirement  of folic acid. The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones. It is also high in fibre and good for heart, good for lowering cholesterol and good for diabetes. See here for 10 super benefits of urad dal

Peanuts : Peanuts contain Vitamin B1, Thiamine which helps form ATP (Adenosine triphosphate) which body uses for energy. A handful of peanuts gives you 7.3 grams of Protein. Peanuts, Almonds and Walnuts are rich in Protein and healthy monounsaturated fats which won’t spike your blood sugar levels and good for a diabetic snack and healthy heart snack. Eating a handful of Peanuts a day is said to increase the good cholesterol (HDL) in your body which is good for heart health. Read 11 amazing benefits of peanuts

What's the problem in Tangy Kachi Keri Rice, Raw Mango Rice?

Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. What's not good in rice. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. See details of is white rice and parboiled rice good for you?

Can Diabetics, Heart patients and over weight individuals have Tangy Kachi Keri Rice, Raw Mango Rice?

No, this recipe is not good for diabetics, heart and weight loss. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels

What is a healthier option than using rice? 

We suggest the following healthy khichdi like fada ni khichdi recipevitamin khichdi recipebuckwheat moong dal and vegetable khichdibajra moong and green peas khichdibarley khichdi and vegetable biryani from brown rice. Most of these recipes have ZERO usage of rice and portion control is suggested for diabetics. 

Buckwheat, Moong and Vegetable Khichdi

Buckwheat, Moong and Vegetable Khichdi

Can healthy individuals have Tangy Kachi Keri Rice, Raw Mango Rice?

No, too many carbs. 

How to burn 391 calories that come from Tangy Kachi Keri Rice, Raw Mango Rice?

Walking (6 kmph) =  1 hr 57 min 
Running (11 kmph) =   39 min
Cycling (30 kmph) =  52 min
Swimming (2 kmph) =   1 hr 7 min

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

Value per serving% Daily Values
Energy392 cal20%
Protein8.2 g15%
Carbohydrates47.6 g16%
Fiber3.2 g13%
Fat19.7 g30%
Cholesterol0 mg0%
Vitamin A231.4 mcg5%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)2.7 mg23%
Vitamin C12.4 mg31%
Vitamin E1.5 mg10%
Folic Acid (Vitamin B9)51.1 mcg26%
Calcium29.2 mg5%
Iron1.4 mg7%
Magnesium73.9 mg21%
Phosphorus149.4 mg25%
Sodium11.3 mg1%
Potassium261.4 mg6%
Zinc1.2 mg12%
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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Tangy Kachi Keri Rice, Raw Mango Rice
 on 25 Jun 20 03:38 PM

I loved this recipe
| Hide Replies
Tarla Dalal    Tanvi , thanks for the feedback.
01 Jul 20 02:33 PM
Tangy Kachi Keri Rice, Raw Mango Rice
 on 29 May 20 01:07 AM