How many calories does 1 Jowar Bhakri have?

One Jowar Bhakri ( 45 grams, 6 inches width) gives 75 calories. Out of which carbohydrates comprise 63 calories, proteins account for 9 calories and remaining calories come from fat which is 4 calories.  One Jowar Bhakri provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

jowar bhakri

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Jowar Bhakri is a simple tradiaitonal Maharashtrian recipe which forms an integral part of their main course. Making jwarichi bhakri requires only 3 to 4 ingredients. Learn how to make jowar bhakri in a step-by-step photos.

Flours of millets like jowar add a rustic touch to bhakris. The homely aroma that emanates from the kitchen when you cook a Jowar Bhakri itself will give you a very content and comforting feel. To make jowar bhakri, we have combined jowar flour with a little whole wheat flour to make the rotis easier to roll and to improve their texture.

Remember when you make jowar bhakri, the dough should be soft and the bhakri should be cooked uniformly. This is to ensure that it puffs up evenly when cooked on the open flame. Smear ½ teaspoon of ghee on it before serving to make it more flavourful .

Healthy jowar bhakri is truly wholesome. It’s brimming with iron, fibre , protein and a few trace minerals. Those aiming to increase their hemoglobin levels must also include jowar bhakri to their meals.

Plain jwarichi bhakri tastes the best when served immediately on cooking. Methi Pitla or Cauliflower Greens Pitla, an ideal match for Jowar Bhakri. You can also serve Green Chilli Thecha or Red Chilli Thechaand some onions as an accopmpaniment.

5 Reasons why you should eat Jowar Bhakri

Jowar Bhakri is had with dal, sabzi or achar. The main component of Jowar Bhakri is jowar flour,  see here for detailed benefits of Jowar flour. But we have used whole wheat flour to make the bhakris easier to roll and to improve their texture. 

1. Being low in calories these Jowar Bhakris are good for persons on low calorie diet and weight-watchers.

2. Jowar Bhakris give a good amount of fibre and fibre helps to lower your cholesterol levels.

3. Jowar Bhakris are excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.

4. An excellent Antioxidant that whole wheat flour has is Vitamin B1, which will fight against free radicals that do damage to the body. See here for full benefits of whole wheat flour. 

5. These Bhakris are prepared without using oil and good to consume if you're on a low-fat diet and need to cut down on extra fat intake. 

Pair your Bhakris with some healthy subzis and healthy dals to make healthful meal.

Enjoy this Jowar Bhakri and not worry about putting on weight. Stay lean and happy.  

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

Yes, this recipe is good for diabetics, heart and weight loss.

Jowar Flour : Jowar flour is a complex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin. Jowar and all Millets are rich in Potassium. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Hence a good safe food for diabetics but to be had in restricted quantity and safe  for those who want to live and eat healthy. Being high in Fibre, Jowar reduces bad cholesterol (LDL) and increases the effects of good cholesterol (HDL). See 17 benefits of jowar and why you should have it.

Can healthy individuals have Jowar Bhakri?

Yes. 

Jowar Bhakri is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

1. 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.
2. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 10% 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. 9% of RDA.
4. Phosphorus : Phosphorus works closely with calcium to build bones. 9% of RDA.
5. Vitamin B3, Niacin Rich Recipes : Vitamin B3 helps in brain functioning and mental health. Also healthy skin formation.  6% of RDA.

Jowar Bhakri is good for

1. Weight Loss

2. Diabetics

3. Heart Patients

4. Healthy Lifestyle

How to burn 75 calories that come from Jowar Bhakri?

Walking (6 kmph) = 23 mins

Running (11 kmph) = 8 mins

Cycling (30 kmph) = 10 mins       

Swimming (2 kmph) = 13 mins

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