Decoding the Calories in One Pudla
Pudla, often called besan chilla, is a delicious and healthy Indian savory pancake made primarily from chickpea flour (besan). While its reputation as a nutritious and filling meal is well-deserved, many people wonder about its calorie content. The number of calories in one pudla is not a fixed figure but rather a variable that depends heavily on the preparation method, ingredients, and portion size. By understanding these factors, you can easily control the nutritional impact of this popular dish.
The Besan Pudla: A Breakdown of Nutrients
The most common form of pudla is made with besan, water, and spices, along with finely chopped vegetables like onions, tomatoes, and cilantro. The base ingredient, besan, is naturally gluten-free and packed with protein and fiber, which helps promote satiety and regulate blood sugar levels. This makes it a great option for weight management. For a standard 40-gram medium-sized besan pudla, the nutritional breakdown is approximately:
- Calories: 67 kcal
- Carbohydrates: 7.0 g
- Protein: 2.5 g
- Fat: 3.2 g
- Fiber: 1.8 g
It is important to note that these values can change based on how the pudla is cooked. For example, a recipe using a generous amount of oil or ghee will have a higher fat and calorie content than one cooked on a non-stick pan with a minimal amount of oil.
Comparison Table: Pudla Variations and Calorie Count
The calorie content of pudla can vary significantly based on the primary flour and additions. Here is a comparison of different popular pudla variations, with calorie estimates based on a standard medium serving (around 40-60g).
| Pudla Type | Primary Ingredients | Approximate Calories per Medium Pudla | Notes on Caloric Variation |
|---|---|---|---|
| Besan Pudla | Chickpea flour, water, spices, vegetables | 67-120 kcal | Varies significantly with oil usage and quantity of vegetables. |
| Methi Pudla | Whole wheat flour, besan, fenugreek leaves | 120-163 kcal | Higher calories due to the use of whole wheat flour and potentially more oil. |
| Moong Dal Pudla | Moong dal (split green gram), besan, spinach | 74-104 kcal | Soaked lentils can lead to a lower fat content; spinach adds fiber. |
| Oats Pudla | Oat flour, besan, vegetables | 76 kcal | A fiber-rich option that is often lower in calories than traditional recipes. |
| Jowar Pudla | Jowar flour, rava, vegetables | 88 kcal | Gluten-free and often prepared with a mix of flours and vegetables for balance. |
| Bhaat Na Poodla | Leftover rice, besan, whole wheat flour | 177 kcal | Calorie content is higher due to the use of leftover rice and flours. |
Making a Healthier Pudla: Tips for Reducing Calories
For those looking to enjoy pudla while managing their calorie intake, several modifications can be made without sacrificing flavor:
- Reduce Oil: Cook the pudla on a non-stick pan using a minimal amount of oil or cooking spray. Frying in excess oil drastically increases the calorie count.
- Increase Vegetables: Maximize the vegetable content by adding extra finely chopped onions, tomatoes, capsicum, spinach, or grated carrots. More veggies add volume and fiber, making the meal more filling with fewer calories. A ratio of 70% vegetables to 30% grains is ideal for a weight-loss-friendly version.
- Use Water-Based Sauces: Serve your pudla with a low-calorie green chutney instead of high-fat dips. Homemade green chutney, made with coriander and mint, is a great option.
- Experiment with Flours: While besan is the traditional choice, mixing it with other high-fiber, low-glycemic flours like jowar (sorghum) or oats can create a balanced and healthier chilla.
- Include High-Protein Toppings: For an extra protein boost, consider adding crumbled paneer or tofu to the batter or as a topping. This enhances the filling effect and nutritional value.
A Weight Loss Friendly Option
Pudla is often considered a suitable meal for weight loss because of its high protein and fiber content, which helps keep you feeling full for longer. The complex carbohydrates in besan also provide sustained energy, preventing blood sugar spikes and crashes that lead to cravings. When prepared with minimal oil and plenty of vegetables, a pudla can be a guilt-free and satisfying meal. It is also gluten-free, which benefits those with specific dietary needs.
Conclusion
The number of calories in one pudla is highly dependent on its preparation, ingredients, and size. While a simple medium besan pudla averages around 67 calories, variations can push this number higher. By being mindful of oil usage and prioritizing vegetables, it is easy to keep this dish low in calories while maximizing its nutritional benefits. Pudla remains a delicious, versatile, and healthy option for a quick and satisfying meal, suitable for various dietary needs and health goals.
For additional ideas on healthy Indian cooking, check out the resources at Tarla Dalal's website.
Frequently Asked Questions
What is the main ingredient in pudla? Pudla is primarily made from besan, which is also known as chickpea or gram flour.
Is pudla gluten-free? Yes, a pudla made with only besan is naturally gluten-free.
Can I add vegetables to my pudla batter? Absolutely. Adding finely chopped onions, tomatoes, cilantro, or grated carrots is a great way to boost flavor and nutrition.
Is pudla suitable for weight loss? Yes, because it is rich in protein and fiber, pudla can be very beneficial for weight loss when made with minimal oil.
How can I make my pudla crispier? For a crispier texture, add a little rice flour or semolina (rava) to the batter and use slightly more oil when cooking.
What should I serve with pudla? Pudla is often served with a variety of chutneys, such as mint or tamarind, or with a simple yogurt dip or ketchup.
Can I use other flours to make pudla? Yes, you can experiment with other flours like jowar, moong dal, or oats to create different flavor profiles and textures.
