A standard 150 gm serving of dhokla, which is often considered a plate or four medium pieces, is estimated to contain around 220 calories. This is a general approximation, and the precise caloric value can fluctuate based on the preparation method, ingredients, and type of dhokla. Since it is steamed rather than fried, dhokla is a healthier alternative to many other snacks. The fermentation of the batter, typically made from gram flour (besan), also adds to its nutritional profile by improving digestibility and bioavailability of nutrients.
The Nutritional Breakdown of Dhokla
While 220 calories is a good benchmark for a 150 gm portion, it's helpful to look at the broader nutritional composition, often measured per 100 grams, and then scale it up. For a typical 100 gm serving of besan dhokla, the nutritional content is approximately:
- Calories: 160 kcal
- Carbohydrates: 20-25 gm
- Protein: 7-10 gm
- Fat: 2-4 gm
- Fiber: 2-2.5 gm
- Sodium: 300 mg
Based on these figures, a 150 gm portion would contain roughly:
- Calories: 240 kcal ($1.5 imes 160$)
- Carbohydrates: 30-37.5 gm
- Protein: 10.5-15 gm
- Fat: 3-6 gm
- Fiber: 3-3.75 gm
- Sodium: 450 mg
It's important to note the discrepancy between the 220 kcal figure cited for a 150g portion and the scaled-up value of 240 kcal from 100g data. This difference highlights the variation in recipes. The 220 kcal figure is likely based on a recipe with less oil and sugar. Most importantly, the steaming process keeps the fat content low, unlike deep-fried snacks.
Factors Influencing Dhokla's Calorie Count
The caloric value of dhokla is not static and can be significantly altered by several factors during preparation and serving.
Preparation Method
The most significant factor is the method of cooking. Traditionally, dhokla is steamed, which uses no or very little oil. However, the tempering, a crucial step involving heating oil with mustard seeds and other spices, can increase the calorie count. Reducing the amount of oil used in the tempering process is a simple way to lower the overall calories.
Added Sugar
Many recipes call for a small amount of sugar in the batter or the tempering syrup. This adds flavor but also contributes to the total calorie count. For a healthier version, one can reduce or eliminate the sugar entirely.
Type of Flour
The main ingredient, flour, is another variable. While besan (gram flour) is common, dhokla can also be made from other lentils or flours like moong dal, oats, or jowar, each having a slightly different nutritional profile.
Dhokla Varieties and Their Caloric Differences
The type of dhokla you choose can impact its calorie content. Here is a comparison of typical calorie counts for different variations, which shows how ingredients affect the final numbers.
Comparison Table: Calories in Different Dhokla Types
| Dhokla Type | Approx. Calories (per 100g) | Primary Ingredients | Health Considerations |
|---|---|---|---|
| Khaman Dhokla | 150-160 kcal | Gram flour (besan), sugar, oil | Generally low-calorie; higher sugar content in some recipes. |
| Besan Dhokla | 152 kcal | Gram flour (besan) | Similar to Khaman, but can vary by tempering oil and sugar. |
| Moong Dal Dhokla | 90-110 kcal | Green gram (moong dal) | Often lower in calories and higher in fiber and protein. |
| Khatta Dhokla | ~128 kcal (per serving, size varies) | Rice, urad dal, sour curd | High in carbohydrates due to rice; fermented for better digestion. |
| Oats Dhokla | Calorie-specific to recipe | Oats, lentils | High in fiber, especially soluble fiber. Excellent for satiety. |
Health Benefits of Dhokla Beyond Calories
Dhokla offers several health benefits that make it a smart snack choice, particularly when prepared with minimal oil and sugar.
- High Protein Content: Dhokla made from gram flour or lentils is rich in protein, which helps with satiety and muscle repair.
- Rich in Fiber: The fiber content aids digestion, promotes regular bowel movements, and helps in managing weight by keeping you full longer.
- Probiotic Properties: The fermentation process, a key step in preparing dhokla, produces beneficial bacteria that support gut health.
- Low Glycemic Index: Traditional dhokla, particularly those made with besan, have a low glycemic index, which helps in better blood sugar control. This makes it a suitable snack for individuals with diabetes.
How to Enjoy a Healthier Dhokla
To maximize dhokla's health benefits and minimize its calorie count, consider these tips during preparation:
- Use less oil for the tempering. You can even skip the tempering altogether and garnish with coriander and grated coconut.
- Reduce or omit the sugar in the tempering and batter.
- Add more vegetables to the batter, like grated carrots or spinach, to increase fiber and nutrient content.
- Serve with a fresh mint or coriander chutney instead of relying on sweet sauces.
- Opt for varieties made with moong dal or oats to get more fiber and nutrients per serving.
Conclusion
A 150 gm serving of dhokla is a wholesome and nutritious snack, typically containing around 220 calories, though this can vary depending on the recipe. Its low-fat, high-protein, and high-fiber profile, coupled with the benefits of fermentation, make it an excellent choice for a healthy diet, including for weight management. By being mindful of preparation methods and ingredients, you can enjoy this delicious Gujarati delicacy guilt-free. For a deeper dive into the nutritional aspects of dhokla, consult reliable nutritional sources like RiteBite Max Protein's blog.
