Nutritional Facts of Veg Pakora, Mixed Vegetable Pakoda, Calories in Veg Pakora, Mixed Vegetable Pakoda

by Tarla Dalal
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How many calories does one serving of Veg Pakoda,  Mixed Vegetable Pakora have?

One serving of Veg Pakoda, Mixed Vegetable Pakora gives 315 calories. Out of which carbohydrates comprise 100 calories, proteins account for 29 calories and remaining calories come from fat which is 186 calorie.  One serving of Veg Pakoda, Mixed Vegetable Pakora provides about 16 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

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pakora or veg pakora, a popular Indian deep fried snacks gains special importance in the monsoon season, when everybody yearns for something spicy and crunchy to munch on as a monsoon snackvegetable pakora are inseparable from Indian Party menus!

Mix veg pakora is a simple and easy snack. It is moist and soft on inside and crisp outside, unlike other pakora’s. veg pakora is made with simple and basic ingredients that are easily available in every household.

The burst of flavours and the crackling mouth-feel of pakoras are simply inspiring, and boost our appetites to top gear. Here is one such awesome veg pakora made with a mix of vegetables held together with besan and spiced up with chillies and spice powders.

Looking for a quick and easy evening snack or something to eat with a piping hot cup of tea on a rainy day? Pakoras are an ideal choice. Pakora also known as pakoda, pakodi, bhaji, bhajiya is originated from India. veg pakora is a deep fried snack, basically a fritter. veg pakora is found in restaurants and also sold by food vendors on the streets. mix vegetable pakora is a famous Indian street food, found all over.

Pakora is made by choosing a main ingredient like onion, potato, spinach, eggplant, cauliflower, corn etc. which is then dipped in Bengal gram batter and deep fried.

I usually make Punjabi style mix veg pakora for my father-in law and husband for evening snack, they are a big fan of veg pakoda’s and they have it with a cup of tea, it is a perfect combo. I also make it when last minute guests walk in as it is simple, easy and quick but also very mouth-watering and delicious and we can bet your guests would love it!!

Notes of veg pakora. 1. Add the besan and rice flour. They not only help in binding together all the ingredients but also, gives a crispy texture on frying. 2. Use water just enough to coat all the ingredients this also helps in making crispy veg pakora. If you mistakenly add more water and the pakora batter has turned runny then add besan or sooji to thicken the batter again. 3. Maintain the temperature of oil. Very high heat browns the veg pakora from outside very fast and the inside remains uncooked. If you let the temperature too low then they will turn greasy. 4. Drop spoonful of the mixture using your fingers and deep-fry a few veg pakora at a time on a medium flame. If you deep-fry all of them together then it will reduce the temperature of oil very quickly and result in uneven deep frying.

The combination of vegetables too is really wonderful, as they all have a good flavour and juicy crunch in them. Serve the pakoras immediately after preparation with chutneys and ketchup.

You can also try other pakora recipes like Urad Dal and Onion Pakodas or Moong Dal Pakoda.

Is Veg Pakoda, Mixed Vegetable Pakora healthy?

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

Let's understand the Ingredients.

What's good.

1. Cabbage ( Gobhi) : Cabbage is low in caloriesrelieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods. See here all benefits of cabbage

2. 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.

3.Chawli ( cowpeas, black eyes beans) : Chawli rich in Folate or Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells. Being rich in Thiamine, it helps maintain proper heart function. Chawli benefits in lowering blood pressure as it is rich in the mineral Potassium which controls blood pressure and sustain cardiac health and helps break down carbs. Chawli is high in Fibre and good for diabetics. See detailed benefits of chawli cowpeas

4.Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

5. Coriander (kothmir, dhania) : The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

6. Capsicum (Bell Peppers) : Rich in vitamin Ccapsicum protect and maintain the lining of the heart. Colourful capsicums are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum

7. Besan : Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. Besan is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells (WBC) in the bone marrow. See 10 detailed benefits of besan and why it's good for you. 

What's the problem?

1. Deep fried foods : This pakora is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. It also increases inflammation in the body and shuts down the fat burning process.

 2. Rice flour (chawal ka atta) Rice flour is high in carbohydrates, not a good source of protein. Since it is made from polished rice it has no vitamins and minerals. Consumption of rice flour can cause inflammtion in your body and not good for heart patients and diabetics. See full details on is rice flour bad for you

Can diabetics, heart patients and over weight individuals have Veg Pakoda  ?

No, this recipe is not good for diabetics, heart and weight loss. This pakora is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health.

Here are some Healthy snack options

You can have Baked Samosa with mixed sproutsMatarsutir Kachori,  Oats Moong Dal TikkiBaked methi muthia recipe,  Zunka recipemoong dal dhokla recipe bajra carrot onion uttapam recipe , baked palak jowar murukkumini jowar pancakes or buckwheat pancake as one healthy recipe option. 

Matarsutir Kochuri, Healthy Bengali Snack

Matarsutir Kochuri, Healthy Bengali Snack

Can healthy individuals have Veg Pakoda ?

No. Stay away from deep fried food. 

Veg Pakoda, Mixed Vegetable Pakora is high in

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

2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

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

4. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

5. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

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 315 calories that come from one serving of Veg Pakoda, Mixed Vegetable Pakora?

Walking (6 kmph) = 1 hr 35 mins

Running (11 kmph) = 32 mins

Cycling (30 kmph) = 42 mins       

Swimming (2 kmph) = 54 mins

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

Value per serving% Daily Values
Energy315 cal16%
Protein7.3 g13%
Carbohydrates25.1 g8%
Fiber5.9 g24%
Fat20.6 g31%
Cholesterol0 mg0%
Vitamin A545.2 mcg11%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1 mg8%
Vitamin C28.9 mg72%
Vitamin E
Folic Acid (Vitamin B9)52.8 mcg26%
Calcium40.1 mg7%
Iron2 mg10%
Magnesium51.2 mg15%
Phosphorus170.6 mg28%
Sodium27.4 mg1%
Potassium256.9 mg5%
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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Veg Pakora, Mixed Vegetable Pakoda
 on 10 May 21 04:14 AM

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Tarla Dalal    Thanks for the feedback !!! Keep reviewing recipes and articles you loved.
10 May 21 02:02 PM