How many calories does one Chola Dal Panki have?

One Chola Dal Panki (30 grams) gives 59 calories. Out of which carbohydrates comprise 33 calories, proteins account for 15 calories and remaining calories come from fat which is 11 calories.  One Chola Dal Panki provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

59 calories for 1 panki of Chola Dal Panki, Cholesterol 0 mg, Carbohydrates 8.3g, Protein 3.7g, Fat 1.2g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Chola Dal Panki.

See chola dal panki recipe | Gujarati lentil pancake in a banana leaf | healthy chola dal pancake |

chola dal panki is a variation of Gujarati corn panki. Learn to make Gujarati lentil pancakes on a banana leaf.

Chola Dal Panki, this popular Gujarati snack has been tweaked by using chola dal instead of rice flour to increase the protein, iron and fibre content. 

Adding palak gives a nice green colour to chola dal panki  and also enhances the fibre, folic acid and vitamin A content, all of which make this dish light and filling too.

Do try other low calorie snacks like Moong Dal Dahi Vada, Cauliflower and Oats Tikki, Whole Wheat Vegetable Tartlets and Methi and Moong Sprouts Wrap.

Serve chola dal panki with green chutney or coconut chutney. 

Is Chola Dal Panki healthy?

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

Let's understand the Ingredients.

What's good.

1. Chola dal : Chola dal is an excellent source of potassium and also rich in soluble fiber which helps to eliminate cholesterol from the body, thus protecting the heart. It is also a good source of folate, copper, phosphorous, iron, calcium and manganese. It is certainly a source of protein like most other dals. This helps to nourish cells of the body and also add a satiety value to meals. Thus it makes a wonderful choice for weight watchers and athletes. The protein is also a source of nutrition for a healthy skin and shiny hair. 

2. 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 ?

Refined Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The development of prediabetes comes from uncontrolled eating sugar and refined food products made from refined vegetable oil for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Healthy Oils recommended to use in Indian

The healthiest oil for Indian cooking is coconut oil. Use Coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts. Another good option is peanut oil. Peanut oil has the highest amount of MUFA (around 49%) amongst most Indian common cooking oils.

Pick olive oil which is loaded with MUFA. But its usage is restricted to salads, stir-fries, sabzis which can be cooked only on medium heat. For salads only use extra virgin olive oil. Avocado oil can be used in cooking, but it’s expensive. So what you can turn to for cooking is Coconut oil which is easily available in India.

Can diabetics, heart patients and over weight individuals have Chola Dal Panki  ?

Yes.  Chola dal is an excellent source of potassium and also rich in soluble fiber which helps to eliminate cholesterol from the body, thus protecting the heart.

Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.

The healthiest oil for Indian cooking is coconut oil. Use Coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts. Another good option is peanut oil. Peanut oil has the highest amount of MUFA (around 49%) amongst most Indian common cooking oils.

Healthy Chutney to have with chola dal 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

Chola Dal 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 ) 12% of RDA.
2.  Phosphorus : Phosphorous works closely with calcium to build bones. 11% 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. 10% of RDA.
4. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 10% of RDA.
5. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 10% of RDA.