Nutritional Facts of Moong Sprouts Panki, Calories in Moong Sprouts Panki

by Tarla Dalal
This calorie page has been viewed 4125 times

Cooking Method
Steam

Occasion & Party
High Tea Party

Healthy Recipes
Low Carb Diet

How many calories does one Moong Sprouts Panki have?

One Moong Sprouts Panki ( 35 grams)  gives 33 calories. Out of which carbohydrates comprise 24 calories, proteins account for 8 calories and remaining calories come from fat which is 2 calories.  One Moong Sprouts Panki provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

33 calories for 1  Moong Sprouts Panki, Cholesterol 0 mg, Carbohydrates 5.9g, Protein 1.9g, Fat 0.2g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Moong Sprouts Panki

See moong sprouts panki recipe | sprouts, oats and besan panki | healthy zero oil panki | 

 

moong sprouts panki is a pregnancy friendly snack to have. Learn to make sprouts, oats and besan panki.

Panki is an all-time favourite traditional Gujarati snack, which can be thought of as thin and tasty pancakes cooked between banana leaves to get a unique, rustic aroma. 

This innovative moong sprouts panki  is a zero-oil variant, made with a batter of sprouted moong, oats and other flours, flavoured simply and elegantly with green chillies and coriander. 

Cooking between banana leaves is a must, because that is what gives the Moong Sprouts Panki its authentic aroma and flavour. 

However, you must remember to spread the batter a little thickly in this case, because this moong sprouts panki has absolutely no oil, and therefore thin pancakes will not peel off easily from the banana leaves. 

It is also important to serve this sumptuous and fibre-rich snack immediately, before sprouts, oats and besan panki  becomes stiff.

Is Moong Sprouts Panki healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

Sprouted Moong ( sprouted whole green gram) :  Moong sprouts is a nutri-dense sprout. It’s a good sources of several nutrients like b vitaminspotassiummagnesiumphosphorus. These sprouts are a protein boost. Sprouted moong is beneficial in relieving the symptoms of anaemia by building haemoglobin levels due to its high iron count.  The fiber from sprouted moong has also been linked to lower LDL cholesterol (bad cholesterol) levels, thus decreasing the risk of heart diseases, help to maintain blood pressure and good for pregnancy. See detailed benefits of sprouted moong in moong sprouts glossary

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. 

Oats : Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart. See here why oats are good for you?

What's the problem ?

Rava (semolina, sooji) :  What's good? Semolina is a fairly good source of Magnesium and phosphorus which is necessary to keep our nervous system healthy and working. But once again, it’s minus the fibre which is also one of the important nutrient to maintain healthy heart. So don’t opt for just the plain rava upma… instead toss in some sprouts or veggies and limit the amount of salt used and then add it occasionally to your meals. What's the issue? Fibre is one key nutrient for weight loss and semolina is devoid of it. Semolina is not suitable for diabetics. For details read is sooji healthy?

Can diabetics, heart patients and over weight individuals have Moong Sprouts Panki  ?

Yes, this is healthy but restricted amounts for diabetics. Moong sprouts is a nutri-dense sprout. It’s a good sources of several nutrients like b vitaminspotassiummagnesiumphosphorus. These sprouts are a protein boost.

We have used very little semolina in the panki which is not healthy. 

Can healthy individuals have Moong Sprouts Panki  ?

Yes.

Healthy Chutney to have with Moong Sprouts Panki .

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander or green chutney recipe

Green Chutney, How To Make Green Chutney Recipe

Green Chutney, How To Make Green Chutney Recipe

Moong Sprouts Panki is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 18 % of RDA.
  2. Phosphorus Phosphorous works closely with calcium to build bones. 5% of RDA.
  3. 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. 5% of RDA.
Value per panki% Daily Values
Energy33 cal2%
Protein1.9 g3%
Carbohydrates5.9 g2%
Fiber1.2 g5%
Fat0.2 g0%
Cholesterol0 mg0%
VITAMINS
Vitamin A41.4 mcg1%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C1.1 mg3%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)37 mcg18%
MINERALS
Calcium9 mg2%
Iron0.4 mg2%
Magnesium11.6 mg3%
Phosphorus27.6 mg5%
Sodium3.1 mg0%
Potassium60.5 mg1%
Zinc0.2 mg2%
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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