How many calories does one piece of Sandesh  have?

One piece (18 grams) of Sandesh gives 114 calories. Out of which carbohydrates comprise 36 calories, proteins account for 18 calories and remaining calories come from fat which is 59.4 calories. One piece of Sandesh provides about 5.7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Sandesh recipe makes 12 pieces of 18 grams each.

114 calories for 1 piece of Sandesh, Carbohydrates 9g, Protein 4.5g, Fat 6.6g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Sandesh.

Click here to view Sandesh recipe | Bengali sandesh | sondesh | with 34 amazing images.

Sweet and delicious, Sandesh also called as Shondesh in Bengali language is a popular sweet from Bengal. Learn how to make sandesh recipe | Bengali sandesh | sondesh |

Sandesh is a Bengali sweet made with chenna or fresh paneer, which is also known as Indian cottage cheese. Make use of fresh chenna to get the perfect texture. Do not try making this using market brought paneer because, it lacks the moistness and doesn't bind the sugar with it.

Bengali Sandesh needs fresh chenna, which is moist and retains its water content well, to get a smooth, melt-in-your-mouth sandesh with a delicate, melt-in-your-mouth texture. Older chenna tends to dry out, leading to a grainy or crumbly texture in the sandesh.

Sandesh, being a fresh milk-based sweet, has a limited shelf life. Enjoy it within 2 days for the best flavor and texture.

Beyond the traditional, Sandesh offers a delightful range of flavors. Indulge in the sweetness Rose sandesh, Chocolate sandesh, Pineapple sandesh etc.

pro tips to make Sandesh recipe: 1. Use fresh lemon juice or vinegar and add it gradually, stirring constantly. Over-acidification can make the chenna rubbery. 2. Use freshly ground cardamom powder for the most aromatic flavor. You can also experiment with other flavors like saffron, rosewater. 3. Sandesh is best enjoyed fresh within 2-3 days. Store leftovers in an airtight container in the refrigerator. 4. For a richer and creamier sandesh, use full cream milk. 5. Knead the chenna while it’s slightly warm to avoid the dry and grainy texture. 6. Avoid over-squeezing, as it can dry out the chenna and make the Sandesh crumbly.

Is Sandesh healthy?

Sandesh is a Bengali milk based mithai which is made up of Chenna and Sugar. The Chenna is good with lots of Calcium and Phosphorus but the addtion of Sugar makes it not suitable for a healthy recipe. So eat in moderation and avoid if you are on weight loss.

One piece of Sandesh is 114 calories. But the calories from sugar is the probem as that causes rapid body inflammation and the start of all kinds of lifestyle diseases. 

Let's understand the Ingredients.

What's good.

1. Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk. 

2. Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

What's the problem?

1. Sugar : Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products 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. To live a healthy life, try and cut sugar which from your diet. It requires a slow and deliberate attempt to do it. Find hidden sugar in packaged foods and drinks and stop having those products. Did you know that a can of your favourite soft drink is estimated to have 1/2 cup of sugar. Refinded carbohydrates like maida, sugar, bread, pasta, noodles and sugar on consumption get stored as unhealthy fat in the body. 

Can diabetics, heart patients and overweight individuals have Sandesh ?

No, this recipe is not good for diabetics, heart and weight loss. Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products 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. To live a healthy life, try and cut sugar which from your diet. It requires a slow and deliberate attempt to do it.

What is a healthier Indian dessert option ?

We suggest you try low fat gajjar halwa recipe which uses dates as a sweetener and low fat milk which works well for diabetics. Make oats and mixed nuts ladoo recipe which is sweetened by jaggery or oats and dates kheer. 

Low Fat Carrot Halwa, Healthy Gajar Halwa

Try a jowar based Indian dessert which is s a complex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin. The jowar apple sheera recipe is made with the addition of cows milk and apples and sweetened with honey.

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products 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. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes. 

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts. 

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym.

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover.

Sandesh is high in

1. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

2.  Phosphorous : Phosphorous works closely with calcium to build bones. 

Can healthy individuals have Sandesh ?

No, this recipe is not healthy.