How many calories does one serving of Palak Corn Sabzi have?
One serving (130 grams) of Palak Corn Sabzi gives 77 calories. Out of which carbohydrates comprise 34 calories, proteins account for 8 calories and remaining calories come from fat which is 40 calories. One serving of Palak Corn Sabzi provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
77 calories for 1 serving of Palak Corn Sabzi, Cholesterol 0 mg, Carbohydrates 8.6g, Protein 2g, Fat 4.5g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Palak Corn Sabzi.
See palak corn sabzi recipe | Punjabi palak corn | healthy spinach corn curry | with 30 amazing images.
palak corn sabzi is a Punjabi sweet corn palak curry. Learn how to make Punjabi palak corn.
The palak corn sabzi is a mellow preparation of nutrient-rich spinach and sweet corn. These two star ingredients complement each other well not just in flavour and texture, but in looks too.
The corn kernels in spinach corn curry look like shiny pearls laid on bright green silk, kindling one's appetite both through the aroma and visual appeal.
palak corn sabzi is good for the heart. Sweet corn is rich in fibre. The high vitamin B3 – 2.61 mg / cup is known to reduce cholesterol levels in the body and in turn promote heart health.
Pregnant women should turn to palak corn sabzi. Sweet corn is good for pregnancy as high folate content and antioxidants - lutein is good for the foetus.
Is Palak Corn Sabzi healthy?
Yes for some. No, this is not healthy. Let's see why.
Let's understand the Ingredients.
What's good.
Spinach, baby spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone. Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it.
What's the problem?
Sweet Corn : The pros. Sweet corn is in rich in fibre. The high vitamin B3 – 2.61 mg / cup is known to reduce cholesterol levels in body and in turn promote heart health. Sweet corn is good for pregnancy as high folate content and antioxidants - lutein is good for the foetus. The cons. the glycemic index of sweet corn is said to be between 55 to 58 and hence not suited for diabetics and best to restrict the usage. Though sweet corn is a good source of fiber, low in fat and helps control appetite, considering that it is a vegetable it has more calories than other fiber rich veggies, so restrict usage for weight loss. So given a choice it is wise to opt for other veggies first. Read the article is sweet corn healthy?
Fresh Cream : 1 tbsp of Amul fresh cream (15 gm) provides around 37 calories, out of which 34 calories are from fat (22 calories result from saturated fat), 2 calories from carbs and 1 calorie from protein. Till late, saturated fat was always looked upon as that evil fat which would lead to high cholesterol levels and strokes. Offhand, studies have revealed no such association. In fact, fats will keep you full for a long time and avoid bingeing and weight gain. However, the proportion of cream and the way you use them in cooking is of great importance to maintain your waistline. You can add about a tsp of fresh cream once in a while to your meals, especially coffee, to enhance the taste. Moreover, the use of cream cuts down on bitterness of the coffee, so you won’t add any sugar to your coffee. Addition of sugar will anyways cause more harm to your body. But, try not to add fresh cream in bulk frequently. Also remember that with any kind of diet to stay fit and healthy, you need to follow a good exercise plan on a daily basis.
Can diabetics, heart patients and over weight individuals have Palak Corn Sabzi ?
Yes for heart and weight loss. Cut the amount of fresh cream and control portion size. Make sure to pair with jowar roti or bajra roti. Sweet corn in a rich in fibre. The high vitamin B3 – 2.61 mg / cup is known to reduce cholesterol levels in body and in turn promote heart health. Sweet corn is good for pregnancy as high folate content and antioxidants - lutein is good for the foetus.
No, this recipe is not good for diabetics. the glycemic index of sweet corn is said to be between 55 to 58 and hence not suited for diabetics and best to restrict the usage.
Can healthy individuals have Palak Corn Sabzi ?
Yes. Also good for pregnant women.
What to have with Palak Corn Sabzi ?
Always confusing what to pair with a healthy dal or sabzi. Rice or not. Our call is to look for healthy options. If you are having rice, we say take a very small amount of rice and loads of dal. Rice is high in carbs so watch it.
We highly recommend having a bajra roti, jowar roti and whole wheat roti to make a healthy combination. Note that when you combine any dal with any cereal ( bajra, jowar, ragi, whole wheat ) then the protein quality is enhanced.
![Jowar Roti]()
Jowar Roti
Palak Corn Sabzi is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 33% of RDA.
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 25% of RDA.
- 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 ) 23% of RDA.
- Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 10% of RDA.