Panjeeri Benefits


Before going towards Panjeeri benefits, let’s know about Panjeeri. When it comes to nutritional foods that pack a powerful punch, Panjeeri tops the list.

A staple in traditional South Asian households, Panjeeri is a coarse mix of dry fruits, whole grains, and spices that is as delicious as it is nutritious.

Whether you want to understand Panjeeri nutrition or explore the myriad Panjeeri benefits, this article will serve as your one-stop guide.

So, let’s delve deeper into the world of Panjeeri to uncover 13 panjeeri benefits, its key ingredients, its nutritional profile, and the calories in Panjeeri.

You can also taste our Khaalis Home Desi Panjeeri

Panjeeri Ingredients

Panjeeri’s magic lies in the synergy of its ingredients. Here’s a breakdown of the Panjiri ingredients for the Panjiri recipe:

The Base:

  • Semolina (Sooji): Rich in iron and complex carbohydrates, semolina provides sustained energy.
  • Whole Wheat Flour (Optional): Ups the fiber content, promoting gut health and keeping you feeling fuller for longer.

The Nut and Seed Symphony:

  • Almonds, Cashews, Walnuts, and Pistachios: These powerhouses are loaded with healthy fats, protein, vitamins, and minerals, essential for overall well-being.
  • Fox Nuts (Makhana): A unique ingredient, makhana offers protein, calcium, and antioxidants.
  • Melon Seeds (Charmagaz): These tiny seeds are a good source of magnesium and healthy fats.
  • Edible Gum (Gondh): A lesser-known wonder, gondh promotes lactation in nursing mothers and is a natural coolant for the body.
  • Coconut (Fresh or Desiccated): Adds a touch of sweetness and healthy fats.
  • Flax Seeds (Optional): A great source of omega-3 fatty acids and fiber.

Sweeteners and Spices:

  • Jaggery or Sugar: Adds sweetness, with jaggery offering a more natural and mineral-rich option.
  • Cardamom Powder: Enhances the flavor profile and promotes digestion.


The beauty of Panjeeri lies in its adaptability. Feel free to include:

  • Raisins: For a burst of sweetness and potassium.
  • Sesame Seeds: For a nutty flavor and a calcium boost.
  • Sunflower Seeds and Pumpkin Seeds: For additional healthy fats and micronutrients.

Remember, the specific ingredients can vary depending on the region, purpose (postpartum recovery, general health, etc.), and personal preference. So, experiment and find your perfect Panjeeri blend!

Panjeeri Nutritions

Here are the Panjeeri nutrients and their calorie values for different variations of Panjiri:

Nutrients Benefits Estimated Value per 1 Cup Serving
Calories Provides sustained energy 500-800 kcal
Carbohydrates Fuels the body, especially complex carbs for long-lasting energy 60-90 grams
Protein Supports muscle building and repair 10-15 grams
Healthy Fats Promotes satiety and supports cell health 20-40 grams
Iron Essential for oxygen transport 3-5 mg
Fiber Aids digestion and gut health 5-10 grams
Calcium Crucial for bone health 100-200 mg (depending heavily on inclusion of makhanas)
Magnesium Supports muscle function and relaxation 50-100 mg
Vitamins & Minerals Essential for overall well-being Varies depending on specific ingredients
Lactation Support Promotes milk production in nursing mothers (Gondh content dependent)
Cooling Effect Beneficial in hot weather (Gondh content dependent)
Punjeeri Nutrition and Calories Table

General Panjeeri Benefits

Panjeeri is a delicious and time-tested Indian sweet made from roasted whole wheat flour, ghee, nuts, seeds, and sometimes other ingredients like jaggery or sugar. More than just a tasty treat, Panjeeri is a nutritional powerhouse packed with benefits for people of all ages and genders.

Here are some common benefits of eating Panjiri:

  1. Energy Booster: Panjeeri’s unique blend of complex carbohydrates, healthy fats, and protein provides a sustained source of energy. It’s particularly beneficial for athletes, those recovering from illness, and children who need a healthy energy boost throughout the day.
  2. Immunity Support: Rich in antioxidants and essential vitamins and minerals, Panjeeri helps strengthen the immune system, making the body more resistant to infections and illnesses.
  3. Digestive Aid: The fiber content in Panjeeri, particularly when whole wheat flour is included, promotes healthy digestion and regularity. It can also help alleviate constipation and bloating.
  4. Bone Health: Ingredients like nuts, seeds, and fox nuts (makhana) contribute a good amount of calcium and other bone-building minerals, supporting strong and healthy bones.
  5. Weight Management: Panjeeri’s healthy fats and fiber keep you feeling fuller for longer, reducing cravings and aiding in weight management efforts.
  6. Postpartum Recovery: Traditionally, Panjeeri is a staple food for new mothers. Its rich nutrient profile helps replenish energy stores, supports lactation, and promotes overall postpartum recovery.
  7. Overall Well-being: Panjeeri is a valuable addition to a balanced diet. It can contribute to improved cognitive function, increased stamina, and a general sense of well-being.

These are just some of the many Panjeeri benefits. In the next section, we’ll delve deeper and explore the specific health benefits of each key ingredient in this delicious and nutritious food.

Panjiri Benefits for Males

While Panjeeri is a nutritional powerhouse for everyone, men can reap some specific Panjeeri benefits from its unique blend of ingredients. Here’s how eating Panjeeri can support men’s health:

  1. Muscle Building and Repair: The protein content in nuts, seeds, and semolina provides the building blocks for muscle growth and repair, especially beneficial for those who exercise regularly.
  2. Enhanced Stamina and Energy: Panjeeri’s complex carbohydrates and healthy fats offer a sustained release of energy, perfect for keeping men active and energized throughout the day. This can be particularly helpful for athletes, those with demanding jobs, or anyone who needs an extra boost.
  3. Improved Reproductive Health: Certain ingredients in Panjeeri, like almonds, walnuts, and sesame seeds, are rich in zinc, selenium, and vitamin E. These play a crucial role in sperm production, and motility, and can potentially address concerns like premature ejaculation. Regularly including Panjeeri in the diet can contribute to better overall reproductive health.
  4. Digestive Health: The fiber present in Panjeeri, particularly when whole wheat flour is used, promotes healthy digestion and regularity. This can help alleviate bloating, constipation, and other digestive issues commonly faced by men.
  5. Heart Health: Panjeeri, especially varieties made with ingredients like flax seeds and oats, can contribute to heart health by potentially lowering bad cholesterol and maintaining healthy blood pressure levels.

Remember: While there are many Panjeeri benefits, it’s not a magic bullet. Always consult with a healthcare professional for personalized dietary advice.

In conclusion, Panjeeri is a delicious and convenient way for men to incorporate a variety of essential nutrients into their diet. From boosting energy and stamina to supporting muscle building and reproductive health, Panjeeri is a valuable addition to a well-balanced diet for men of all ages.

Panjeeri Benefits For Hair

Panjeeri isn’t just a treat for your taste buds; it’s a treasure trove of nutrients that can work wonders for your hair health. Here are some Panjeeri benefits for hair:

  1. Nourishing Powerhouse: Panjeeri boasts a rich blend of hair-loving nutrients. Vitamin E from nuts like almonds and pistachios fight free radicals that damage hair follicles, promoting healthy growth and preventing breakage.
  2. Protein Punch: Hair is primarily made of protein, and Panjeeri packs a powerful protein punch. Flours like wheat and barley provide essential amino acids for building and repairing hair strands, leading to stronger, thicker hair.
  3. Scalp Saviors: Dry, itchy scalp got you down? Panjeeri can help! Healthy fats in nuts and seeds, along with the natural oils present in ghee, deeply moisturize the scalp, preventing dryness and flaking.
  4. Shine On: Ghee, a traditional ingredient in Panjeeri, adds a natural shine to your hair. It coats the hair shaft, reducing frizz and leaving your locks with a healthy, lustrous glow.
  5. Combating Thinning Hair: Iron from ingredients like pumpkin seeds and raisins plays a vital role. It boosts oxygen flow to the scalp, promoting healthy hair growth and potentially reducing hair loss.
  6. Beyond Consumption: Panjeeri’s benefits extend beyond internal consumption. You can create a hair mask by mixing Panjeeri with yogurt or milk and applying it directly to your scalp and hair. This provides a concentrated dose of nutrients, leaving your hair feeling silky smooth, and deeply nourished.

Panjiri Benefits for Weight Loss

Panjeeri often gets labeled as a winter treat or a postpartum recovery food. But surprisingly, Panjiri is good for your weight loss journey. Here are Panjiri benefits for weight loss:

  1. Curbs Cravings: Packed with fiber, particularly from whole wheat flour and nuts, Panjeeri keeps you feeling fuller for longer. This reduces cravings and helps you resist unhealthy snacking throughout the day.
  2. Steady Energy Release: Unlike sugary snacks that cause energy spikes and crashes, Panjeeri provides sustained energy thanks to its complex carbohydrates and healthy fats. This prevents dips in energy that can lead to overeating.
  3. Boosts Metabolism: Protein in nuts, seeds, and sometimes even legumes (depending on the recipe) can slightly boost your metabolism, helping you burn more calories at rest.
  4. Blood Sugar Control: Panjeeri, especially varieties made with jaggery instead of refined sugar, has a lower glycemic index. This means it causes a slower rise in blood sugar levels, preventing insulin spikes that can trigger hunger pangs.
  5. Mindful Snacking: Panjeeri’s delightful taste and satisfying texture make it a perfect alternative to unhealthy snacks. A small portion can curb cravings while providing essential nutrients.

Remember: Weight loss is a holistic approach. While Panjeeri can be a helpful tool, it’s crucial to combine it with a healthy diet, regular exercise, and adequate sleep.

Here are some tips to maximize the Panjeeri benefits for weight loss:

  • Portion Control: Enjoy Panjeeri in moderation. A small bowl or a few tablespoons are sufficient as a snack.
  • Mindful Timing: Have Panjeeri in between meals to curb cravings and prevent overeating at your next meal.
  • Ingredient Choices: Opt for Panjeeri versions made with less ghee and sugar. Consider including ingredients like flax seeds for extra fiber and healthy fats.

By incorporating Panjeeri strategically into your weight loss plan, you can enjoy its deliciousness while keeping your weight management goals on track.

Panjeeri Benefits For Skin

Panjeeri isn’t just a nutritional powerhouse for your body; it can also work wonders for your skin’s health and appearance. Here are Panjeeri benefits for skin:

  1. Natural Glow Booster: Packed with vitamins, minerals, and antioxidants, Panjeeri promotes cell turnover and collagen production, keeping your skin plump, youthful, and radiant. Vitamin E from nuts and seeds fights free radicals that damage skin cells, preventing wrinkles and fine lines.
  2. Hydration Hero: Ghee, a common ingredient in Panjeeri, has natural moisturizing properties. It helps retain moisture in the skin, keeping it supple and hydrated. Additionally, healthy fats from nuts and seeds contribute to overall skin health and hydration.
  3. Combating Blemishes: Panjeeri’s anti-inflammatory properties can help reduce acne breakouts and other skin irritations. Zinc, found in nuts and seeds, plays a vital role in regulating oil production and promoting skin healing.
  4. Improved Blood Circulation: Iron and zinc, present in grains and nuts, work together to improve blood circulation, giving your skin a healthy flush and a natural, radiant glow.
  5. Goodbye Dry Skin: Dry, flaky skin can be a thing of the past with Panjeeri. Healthy fats in nuts and seeds, along with the natural oils in ghee, deeply nourish and moisturize the skin, leaving it feeling soft and smooth.
  6. Beyond Consumption: Similar to hair care, panjeeri’s benefits extend to external use. You can create a nourishing face mask by mixing Panjeeri with milk or honey and applying it to your cleansed face. This delivers a concentrated dose of nutrients, leaving your skin feeling revitalized and radiant.

Panjiri Benefits For Females

Panjeeri isn’t just a tasty treat; it’s a nutritional powerhouse that offers a multitude of benefits for females across various life stages. Let’s explore Panjiri benefits for women:

During Pregnancy:

  1. Prenatal Powerhouse: Panjeeri is packed with essential nutrients like folic acid (from whole wheat flour), iron, and calcium, crucial for fetal development and preventing birth defects.
  2. Energy Booster: The complex carbohydrates and healthy fats in Panjeeri provide sustained energy, combating fatigue commonly experienced during pregnancy.
  3. Morning Sickness Relief: Some women find the bland taste of Panjeeri soothing for nausea and morning sickness.

Postpartum Recovery:

  1. Nutritional Replenishment: Panjeeri is a traditional postpartum food for a reason. It’s rich in protein, vitamins, and minerals that help replenish energy stored lost during childbirth and support overall recovery.
  2. Lactation Support: Gondh, a unique ingredient in Panjeeri, is known to promote milk production in nursing mothers.
  3. Mood and Energy: Iron deficiency is common after childbirth, and panjeeri’s iron content can help combat fatigue and improve mood.

Periods Comfort:

  1. Cramp Relief: The calcium and magnesium content in Panjeeri (especially from makhanas) can provide relief from menstrual cramps.
  2. Energy Boost: Panjeeri’s iron content helps combat fatigue and provides a natural energy source during menstruation.
  3. Hormonal Balance: Almonds and coconut, ingredients in some Panjeeri varieties, offer vitamins E and B-complex, which can potentially support hormonal balance during menstruation.

Overall Well-being:

  1. Bone Health: Calcium and other minerals in Panjeeri contribute to strong bones, particularly important for women as they age.
  2. Weight Management: Panjeeri’s fiber and healthy fats can promote satiety and aid in weight management efforts.
  3. Hair and Skin Health: The vitamin and mineral profile of Panjeeri nourishes hair and skin, promoting a healthy glow and potentially reducing hair loss.

Panjiri Side Effects

While Panjeeri boasts a range of benefits, it’s important to consider some potential downsides and how to enjoy it safely:

  1. Moderation is Key: Panjeeri is calorie-dense due to ghee, nuts, and seeds. Overindulging can lead to weight gain. Enjoy it in moderation, sticking to a small serving size as a snack or part of a balanced meal.
  2. Blood Sugar Impact: Some panjeeri varieties use refined sugar. If you have diabetes or pre-diabetes, opt for versions made with jaggery or choose a sugar-free option altogether. Monitor your blood sugar levels if consuming panjeeri regularly.
  3. Digestive Issues: The fiber content in whole wheat flour and nuts can cause bloating or gas, especially in individuals with sensitive digestive systems. Introduce Panjeeri gradually and adjust your intake accordingly.
  4. Commercially Prepared Options: Commercially prepared Panjeeri may contain added sugars, preservatives, and unhealthy fats. Opt for homemade versions or choose brands known for using natural ingredients.
  5. Nut Allergies: For those with nut allergies, be cautious and check the ingredients list carefully before consuming Panjeeri.
  6. Gondh Considerations: Gondh, while beneficial for lactation, can have a blood-thinning effect. If you’re taking blood-thinning medications, consult your doctor before consuming Panjeeri containing gondh.

Panjeeri is generally safe for most people when consumed in moderation. However, it’s always best to consult with a healthcare professional if you have any underlying health conditions or concerns. They can advise you on the suitability of Panjeeri in your diet and recommend appropriate portion sizes.

Panjeeri Eating Time

Panjeeri’s versatility extends beyond its ingredients! You can enjoy this nutritious treat throughout the day depending on your needs and preferences. Here’s a breakdown of the ideal times to incorporate Panjeeri into your routine:

Morning Powerhouse:

  • Kickstart Your Day: Panjeeri’s complex carbohydrates and protein make it a perfect breakfast option. Mix it with warm milk or yogurt for a filling and nutritious start to your day. This provides sustained energy to fuel your morning activities.

Snack Time Savior:

  • Curb Cravings: A handful of panjeeri between meals can be a lifesaver. Its fiber and healthy fats keep you feeling fuller for longer, preventing unhealthy snacking and potential overeating at your next meal.

Post-Workout Replenishment:

  • Fuel Your Recovery: Panjeeri’s protein content makes it a great post-workout snack. The protein aids in muscle repair and recovery, especially beneficial for athletes and fitness enthusiasts.

Nighttime Nourishment (with Caution):

  • Sleep-Friendly Option (Limited): Panjeeri can be enjoyed at night, but with some caution. Opt for smaller portions and choose varieties made with less ghee and sugar to avoid disrupting sleep.

Winter Wonder:

  • Warmth from Within: Traditionally, Panjeeri is considered a winter food. The ghee and nuts contribute to a warming effect, making it a comforting and nourishing treat during colder months.

Beyond Meals:

  • Panjeeri Power Up: Panjeeri’s versatility extends beyond direct consumption. You can add it to smoothies, oatmeal, or even baked goods for an extra dose of nutrients and flavor.


  • Listen to Your Body: Ultimately, the best time to enjoy Panjeeri depends on your individual needs and preferences. Pay attention to how your body reacts and adjust your intake accordingly.
  • Portion Control is Key: No matter when you choose to enjoy Panjeeri, moderation is crucial. Stick to recommended serving sizes to reap the benefits without exceeding your daily calorie intake.


Panjeeri is not just a tasty treat; it’s a nutrient powerhouse that offers a plethora of Panjeeri benefits. From understanding Panjeeri’s nutrition to examining the calories in Panjeeri, it’s clear that this traditional food item has much to offer. So, the next time you’re looking for a healthy yet delicious snack, remember the many benefits of Panjeeri.

Disclaimer: This article is intended for informational purposes only. Always consult a healthcare provider for medical advice and treatment.

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  1. […] like whole wheat flour, ghee, and dry fruits, providing energy and essential nutrients increasing Panjeeri benefits.Honey: Pure, organic honey offers a natural sweetener packed with antioxidants and various health […]

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