Nutritional Facts of Tendli Bhaat, Maharashtrian Tendli Bhaat, Ivy Gourd Rice, Calories in Tendli Bhaat, Maharashtrian Tendli Bhaat, Ivy Gourd Rice

by Tarla Dalal
This calorie page has been viewed 9370 times

Occasion & Party
Indian Party

How many calories does one serving of Tendli Bhaat have?

One  serving of Tendli Bhaat gives 285 calories. Out of which carbohydrates comprise 154 calories, proteins account for 24 calories and remaining calories come from fat which is 110 calories.  One  serving of Tendli Bhaat provides about 14 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Tendli Bhaat recipe. A real spicy preparation of rice and tendi, which totally masks the sober nature of tendli transforming it into an exciting ingredient that will be loved by all. 

This Tendli Bhaat actually has a double dose of spices! Not only is the rice cooked with sautéed spices, but it is also seasoned with an aromatic spice powder. The spice powder is quite special, because the regular spices like cinnamon and cloves are further enhanced by unique additions like sesame, caraway and coconut. 

Adding half the spice powder when cooking the rice and tendli, and adding the remaining at the end, improves the aroma and flavour of the dish wonderfully. You could try the same recipe with other veggies, but tendli offers a special, crisp texture that is difficult to match! 

Is Tendli Bhaat healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

Tendli (Ivy GourdTendli has been used by Ayurveda to treat diabetes due to its ability to improve glucose tolerance and lower blood sugar levels. The high Vitamin C in tendli is to be attributed for good skin health. Consumption of tendli can help relive digestive problems like constipationTendli has been known to boost metabolism and thereby prevent obesity and good for weight loss. See benefits of tendli

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

What's the problem?

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 Tendli Bhaat?

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 khichdi and barley khichdi. All these recipes have ZERO usage of rice and portion control is suggested for diabetics. 

Bajra, Whole Moong and Green Pea Khichdi

Bajra, Whole Moong and Green Pea Khichdi

Can healthy individuals have Tendli Bhaat ?

No, there is too much rice used in this recipe.

Tendli Bhaat is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

2. Phosphorous Phosphorous works closely with calcium to build bones.

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 285 calories that come from one serving of Tendli Bhaat?

Walking (6 kmph) = 1 hr 26 mins

Running (11 kmph) = 29 mins

Cycling (30 kmph) = 38 mins       

Swimming (2 kmph) = 49 mins

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

Value per serving% Daily Values
Energy285 cal14%
Protein5.9 g11%
Carbohydrates38.6 g13%
Fiber4.4 g18%
Fat12.2 g18%
Cholesterol0 mg0%
Vitamin A38.8 mcg1%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.3 mg11%
Vitamin C9.7 mg24%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)12 mcg6%
Calcium91.3 mg15%
Iron1.8 mg9%
Magnesium58.2 mg17%
Phosphorus125.4 mg21%
Sodium21.6 mg1%
Potassium107.2 mg2%
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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