How many calories are in 100 g of dhokla?

According to nutritional data, a 100-gram serving of traditional dhokla typically contains around 160 calories. This low-calorie and protein-rich Gujarati snack is popular for its light, spongy texture and is often considered a healthier alternative to fried snacks.

Quick Summary

This guide provides a detailed look at the calorie count and nutritional profile for a standard 100-gram serving of dhokla. It also explores how different ingredients and preparation methods affect the overall caloric content, comparing different dhokla types.

Key Points

• Caloric Content: 100 grams of traditional, steamed dhokla typically contains around 160 calories.

• High in Protein and Fiber: Made from gram flour, dhokla is a good source of protein and dietary fiber, which promotes satiety and aids digestion.

• Steamed, Not Fried: Its preparation method of steaming makes it a low-fat and low-calorie alternative to many other snacks.

• Varies with Preparation: The calorie count can increase with added sugar in the tempering, excess oil, or the use of instant mixes.

• Benefits for Weight Management: Due to its filling nature and low-calorie count, dhokla is a suitable and delicious snack for those on a weight-loss diet.

• Nutrient Bioavailability: The fermentation process involved in making dhokla helps improve the body's absorption of nutrients.

Dhokla: A Nutritional Breakdown

Dhokla, a traditional savory snack from the Indian state of Gujarat, is celebrated for its soft texture and tangy flavor. Its nutritional value is significantly influenced by its primary ingredients, which most often include fermented gram flour (besan). The steaming method used to cook dhokla is what keeps its calorie count relatively low compared to many other fried snacks.

A 100-gram serving, which is equivalent to about 2-3 medium-sized pieces, provides a good balance of macronutrients. This makes it a filling and satisfying option, whether for breakfast or as an evening snack. The high protein and fiber content contribute to a feeling of fullness, which can be beneficial for weight management.

Factors Influencing the Calorie Count

While 100 grams of traditional dhokla averages around 160 calories, this number can vary based on several factors. The recipe, ingredients, and preparation method all play a role in the final nutritional content. Here are some key elements that can alter the calorie count:

• Type of flour: Traditional dhokla is made with gram flour (besan), which is naturally high in protein. However, some recipes use a mix of rice and lentils (like khatta dhokla) or other flours like semolina (rava), each with a different caloric value.
• Added sugar: The tempering (or tadka) poured over the steamed dhokla can sometimes include sugar syrup, which increases the total calorie and carbohydrate count. To reduce calories, this can be omitted or replaced with a non-caloric sweetener.
• Oil content: While steaming keeps the base low in calories, the final tempering with mustard seeds, curry leaves, and other spices often involves oil. The amount of oil used can add a significant number of calories. Using minimal oil or opting for an air-fried tempering can help.
• Instant mixes: Many people use instant dhokla mixes for convenience. These often contain additives, including excess sugar, that can increase the overall calories compared to a homemade version.
• Accompaniments: The chutneys served with dhokla can also impact the total calories. A coriander and mint chutney is a healthier choice than a sweet tamarind chutney with added sugar.

Caloric Comparison: Dhokla vs. Other Snacks

To put the calorie count of dhokla into perspective, let's compare it with other popular Indian snacks. This comparison highlights why dhokla is often recommended as a healthier alternative.

Snack Item	Serving Size (Approx.)	Estimated Calories	Key Characteristics
Khaman Dhokla	100 g	160 kcal	Steamed, protein and fiber-rich
Idli	100 g	~128 kcal	Steamed, but typically has slightly less protein than dhokla
Samosa	1 medium piece (~100 g)	~250-300 kcal	Deep-fried, high in fat and carbohydrates
Bhajia/Pakora	100 g	~250-350 kcal	Deep-fried, high in fat

As the table demonstrates, traditional dhokla is a more calorie-conscious choice than fried snacks like samosas and bhajias. Its nutritional benefits extend beyond just its calorie count, as it is also rich in protein and fiber, promoting satiety.

Making Dhokla Even Healthier

For those looking to maximize the health benefits of dhokla, here are a few tips:

1. Reduce the sugar: Skip the sugar in the tempering or replace it with a sugar-free alternative. The natural sweetness of the gram flour will still make it delicious.
2. Go easy on the oil: Use a minimal amount of oil for the tempering. Instead of pouring, use a brush to lightly coat the surface.
3. Add vegetables: Increase the fiber and vitamin content by adding finely grated carrots, bottle gourd, or spinach to the batter.
4. Try different flours: Experiment with alternatives like moong dal or oats to add variety and boost nutritional value.
5. Use fresh ingredients: Avoid instant mixes that might contain preservatives or added sugars. Making dhokla from scratch ensures you control all ingredients and their proportions.

Conclusion

A 100-gram serving of traditional dhokla contains approximately 160 calories, making it a healthy and satisfying snack option, especially for those managing their weight. Its nutritional profile, marked by high protein and fiber content, helps increase satiety and is beneficial for digestive health due to the fermentation process. While its calorie count is lower than many other fried Indian snacks, the final value can vary with the preparation method. For the healthiest version, minimize added sugars and oil and consider incorporating extra vegetables. Overall, dhokla remains a guilt-free and delicious choice for a wholesome diet.

For a variety of healthy dhokla recipes, you can find inspiration from NDTV Food.

Frequently Asked Questions

Is dhokla a good snack for weight loss?

Yes, dhokla can be an excellent snack for weight loss when made traditionally. Its high protein and fiber content keeps you feeling full longer, and as it's steamed, it's low in calories.

How do instant dhokla mixes affect calories?

Instant dhokla mixes can increase the calorie content compared to a homemade version because they often contain more additives, including excess sugar and preservatives.

Is khaman dhokla the same as besan dhokla?

Khaman dhokla is a specific type of dhokla made primarily with gram flour (besan) and is known for its softness and fluffiness. Other dhoklas, like khatta dhokla, use different batters such as fermented rice and lentils.

What is the calorie difference between dhokla and idli?

While both are steamed, dhokla is generally slightly higher in calories per 100g compared to idli, but it also contains more protein. A 100g serving of idli has approximately 128 kcal, while dhokla has around 160 kcal.

How can I reduce the calories in dhokla?

To reduce calories, you can minimize the oil in the tempering, skip adding sugar, and avoid using instant mixes. Using healthy additions like vegetables can also boost nutrition.

Is dhokla suitable for people with diabetes?

When consumed in moderation and made with traditional methods using ingredients like gram flour, dhokla can be suitable for people with diabetes due to its low glycemic index. However, it is advisable to consult a healthcare professional.

Why is fermentation important in dhokla?

The fermentation process enhances the dhokla's nutritional value by breaking down complex nutrients, making them easier to digest. It also adds probiotic properties, which promote good gut health.