⏱ 20 min totalVaghareli Makai (Spiced Indian Corn)
Per 1 serving · 197 g · 12 ingredients
of a 2,000 cal day
- Protein9.7g11% of calories
- Carbs31g37% of calories
- Fat20g52% of calories
At a glance
One serving of Vaghareli Makai (Spiced Indian Corn) (197 g) has 306 calories, with 9.7 g of protein, 31 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (52% of calories). It is high in dietary fiber (22% DV), Vitamin C (69% DV) and thiamine (23% DV). Keep an eye on sodium and saturated fat, which provide 20% and 35% of the daily value.
High in
20%+ of the daily value
- Dietary fiber22%
- Vitamin C69%
- Thiamine23%
- Niacin32%
- Vitamin B629%
- Pantothenic acid22%
Good source of
10–19% of the daily value
- Vitamin K13%
- Riboflavin (B2)12%
- Folate (B9)19%
- Potassium12%
- Zinc13%
Watch
20%+ of the daily value
- Sodium20%
- Saturated fat35%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ pepper Red chili pepper
½ clove Garlic
¼ tbsp Ginger root
¹⁄₁₆ tsp Turmeric- 🥄³⁄₁₆ tsp Salt
½ tbsp Ghee Clarified Butter- 🥄⅜ tsp Mustard seeds
¾ cup Sweet corn
⅛ cup Peanuts
¼ cup Cilantro
¼ fruit without seeds Lemon
½ tbsp Sesame seeds
Directions
- 1
Grind the chiles, garlic, ginger, turmeric, and salt into a paste using a mortar and pestle or mini food processor.
- 2
Heat the ghee in a wide skillet over medium heat. Add the mustard seeds and stir until they pop, about 1-2 minutes.
- 3
Add the corn kernels and cook, stirring frequently, until they start to become tender.
- 4
Mix in the peanuts, half of the cilantro, and half of the chile paste. Cook for another minute, then taste and adjust with more chile paste and salt if needed. Remove from heat and add a squeeze of lemon juice.
- 5
Serve garnished with the remaining cilantro and sesame seeds, with lemon wedges on the side.
Vitamins & minerals
Amounts for 1 serving (197 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 35 μg | 4% |
| Vitamin C | 62 mg | 69% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 16 μg | 13% |
| Thiamine | 0.3 mg | 23% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 5 mg | 32% |
| Vitamin B6 | 0.4 mg | 29% |
| Folate (B9) | 76 μg | 19% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 42 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 82 mg | 8% |
| Iron | 2 mg | 27% |
| Potassium | 578 mg | 12% |
| Magnesium | 99 mg | 24% |
| Phosphorus | 210 mg | 30% |
| Zinc | 1 mg | 13% |
| Copper | 0.4 mg | 46% |
| Manganese | 1 mg | 32% |
| Selenium | 4 μg | 8% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 27 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 329 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 7 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 306 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 58minWalking (3.5 mph)
- 37minCycling (moderate)
- 25minRunning (6 mph)
- 43minSwimming laps
Common questions
How many calories are in Vaghareli Makai (Spiced Indian Corn)?
One serving of Vaghareli Makai (Spiced Indian Corn) (1 serving) has 306 calories, which works out to 155 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Vaghareli Makai (Spiced Indian Corn) high in protein?
Not especially. It has 9.7 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Vaghareli Makai (Spiced Indian Corn) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 37% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vaghareli Makai (Spiced Indian Corn)?
459 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vaghareli Makai (Spiced Indian Corn)?
9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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