Nutritional Facts of Whole Wheat Bhakri, Calories in Whole Wheat Bhakri

by Tarla Dalal
This calorie page has been viewed 17889 times

How many calories does 1 Whole Wheat Bhakri have?

One Whole Wheat Bhakri gives 133 calories. Out of which carbohydrates comprise 94 calories, proteins account for 16 calories and remaining calories come from fat which is 28 calories.  One Whole Wheat Bhakri provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See whole wheat bhakri recipe. To make bhakri, combine whole wheat flour, ghee and salt in a deep bowl and knead into a firm dough using little water. Divide the dough into 12 portions and cook on a non stick tava to give a soft Gujarati Bhakri.

Bhakhris are a staple food to many. This popular Indian bread is known as Maharashtrian Bhakri and Gujarati Bhakriwhole wheat bhakri are best had hot and fresh.

I would like to share some tips to make the perfect bhakri. 1. With the help of a rolling pin, roll the dough into a 100 mm. (4") diameter thick circle. It should be thicker than paratha. If the edges crack too much when you roll the bhakri then you may need to add some water or milk additionally to make smooth dough. 2. Make sure you cook the bhakri on low flame. If you will cook it on high or medium flame, brown spots will apprear but the bhakri will left raw from inside. 

Soft Gujarati Bhakhri are served hot with Trevti Dalfor lunch/dinner. It is also a popular Gujarati breakfastrelished with a cup of Masala Chai.

Pitla and bhakri is a traditional Maharashtrian combo, and we thought we should share a sumptuous Whole Wheat Bhakri recipe for you to enjoy with our Methi Pitla or Cauliflower Greens Pitla

3 Reasons to eat Whole Wheat Bhakri

The main component of Whole Wheat Bhakri is whole wheat flour.  See detailed  benefits of whole wheat flour

1. Being low in calories these whole wheat bhakris are good for persons on high fibre diet and weight-watchers.

2. These are excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.

3. We have only used half teaspoon of oil per bhakri in the dough. There is no other fat added to cook this recipe. 

Yes, Bhakri is very healthy to have. 

Can diabetics, heart patients and over weight individuals have Whole Wheat Bhakri  ?

Yes, this recipe is good for diabetics, heart and weight loss. Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. Combine roti with super healthy dal recipes like palak toovar dalkhatta urad dal recipesuva masoor dal recipehariyali dal recipe and healthy kadhi recipe  to make a healthy combination. Note that when you combine any dal with any cereal like bajrajowarragibuckwheatbarley or whole wheat to enhance the protein value

Suva Masoor Dal, Zero Oil Healthy Dal
Suva Masoor Dal, Zero Oil Healthy Dal

Can healthy individuals have Whole Wheat Bhakri  ?

Yes. Whole Wheat Bhakri – A Healthy Recipe for Healthy Lifestyle.   Whole Wheat Bhakri is made with only wheat flour, kneaded into dough and cooked till crisp. Devoid of refined flour and loaded with wheat flour, it abounds in fiber. This key nutrient helps to cleanse your digestive system. Loaded with other nutrients like iron, calcium, magnesium, phosphorus and potassium, this bhakri is a nourishing and wholesome option for lunch roti. Kids and adults both are sure to love this. Enjoy it with a bowl of dal, especially Trevti Dal, to square up your meal and add a protein touch too. This bhakri has been cooked in ghee instead of refined oil. Ghee is a bundle of fat-soluble vitamins and the butyrate (a short chain fatty acid) in it helps reduce the inflammation in the body. For diabetics, it is advised to restrict to 1 bhakri and not over eat.

Whole Wheat Bhakri is good for

1. Healthy Recipes Lifestyle

2. Healthy heart rotis

3. Diabetics with heart issues

4. Diabetic rotis 

5. High fibre to lower cholesterol

6. Low cholesterol rotis

7. High fibre for kids

How to burn 148 calories that come from one Whole Wheat Bhakri ?

Walking (6 kmph) =         44           mins

Running (11 kmph) =       15           mins

Cycling (30 kmph) =         20           mins

Swimming (2 kmph) =     25           mins                    

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

Value per bhakri% Daily Values
Energy148 cal7%
Protein2.6 g5%
Carbohydrates15.7 g5%
Fiber2.6 g10%
Fat8.7 g13%
Cholesterol0 mg0%
Vitamin A74.8 mcg2%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.9 mg7%
Vitamin C0 mg0%
Vitamin E0.4 mg3%
Folic Acid (Vitamin B9)7.8 mcg4%
Calcium10.4 mg2%
Iron1.1 mg5%
Magnesium28.6 mg8%
Phosphorus76.9 mg13%
Sodium4.3 mg0%
Potassium68.2 mg1%
Zinc0.5 mg5%
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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