Nutritional Facts of bajra jhalmuri | healthy Bengali Jhalmuri for acidity, heart, diabetes | jhalmuri with bajra snack | Calories in bajra jhalmuri | healthy Bengali Jhalmuri for acidity, heart, diabetes | jhalmuri with bajra snack |
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94 Calories in Bajra Jhalmuri
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Bajra jhalmuri is a healthy twist to the traditional Bengali snack. Healthy Bengali jhalmuri is a low calorie, high fiber delicacy which surely will not to fail to please your palate. Learn how to make jhalmuri with bajra snack.
To make bajra jhalmuri, you need to soak the bajra in enough water and then drain it. Add more water pressure cook for 7 whistles. Then make a masala paste using garam masala, chilli powder, cumin seeds powder, very little oil and salt. Add this paste to the cooked bajra along with all the vegetables and toss well.
Is Bajra Jhalmuri healthy.
Bajra Jhalmuri, made from whole bajra (black millet) mixed with fresh vegetables and a light masala paste, is a nutrient-dense, wholesome snack. Bajra is naturally rich in fiber, complex carbohydrates, iron, magnesium, and plant protein. The addition of tomato, cucumber, onion, coriander, and lemon juice increases its vitamin and mineral content, making this dish both refreshing and filling.
Is Bajra Jhalmuri good for diabetes, acidity and heart patients.
For people with diabetes, bajra is considered excellent because it has a low glycemic index, which means it releases sugar slowly into the bloodstream. The high dietary fiber in bajra helps improve insulin sensitivity and prevents spikes in blood sugar. Since this recipe uses no refined grains or added sugar, it is a diabetes-friendly snack when eaten in moderation.
In terms of heart health, Bajra Jhalmuri offers several benefits. Bajra contains magnesium, which supports healthy blood pressure, and soluble fiber, which helps reduce LDL (bad) cholesterol). The use of mustard oil in small amounts can also be heart-friendly because it provides omega-3 fatty acids, known to reduce inflammation. Overall, this dish can fit well into a heart-healthy diet.
For people with acidity or acid reflux, this snack is generally safe and soothing because bajra is naturally alkaline-forming and easy to digest once cooked well. The inclusion of cucumber and coriander also helps cool the stomach. However, the onions, chilli powder, or mustard oil may trigger acidity in sensitive individuals, so reducing these ingredients can make it gentler on the stomach.
Overall, Bajra Jhalmuri is a healthy, balanced snack offering fiber, minerals, hydration from raw veggies, and a natural flavour boost from spices. It supports diabetes management, heart health, and can be made suitable for those with acidity by adjusting spices. Enjoy it fresh and warm after mixing for the best taste and digestion.
| Value serving | % Daily Values | |
| Energy | 94 kcal | 5% |
| Protein | 2.6 g | 4% |
| Carbohydrates | 15.5 g | 6% |
| Fiber | 2.81 g | 9% |
| Fat | 2.33 g | 4% |
| Cholesterol | 0.0 mg | 0% |
| VITAMINS | ||
| Vitamin A | 177.7 mcg | 18% |
| Vitamin B1 (Thiamine) | 0.1 mg | 6% |
| Vitamin B2 (Riboflavin) | 0.1 mg | 3% |
| Vitamin B3 (Niacin) | 0.6 mg | 4% |
| Vitamin C | 7.1 mg | 9% |
| Vitamin E | 0.1 mg | 1% |
| Folic Acid (Vitamin B9) | 14.9 mcg | 5% |
| MINERALS | ||
| Calcium | 22.3 mg | 2% |
| Iron | 1.8 mg | 10% |
| Magnesium | 32.1 mg | 7% |
| Phosphorus | 69.3 mg | 7% |
| Sodium | 5.5 mg | 0% |
| Potassium | 101.3 mg | 3% |
| Zinc | 0.7 mg | 4% |
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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