The exact number of calories in a single piece of dhokla is not a fixed figure, but rather an estimate that can vary significantly. The type of dhokla, its ingredients, and the portion size all play a crucial role in its overall nutritional value. A traditional, steamed dhokla made primarily from gram flour (besan) is a relatively low-calorie snack, making it a popular choice for those mindful of their diet. The fermentation process used in making dhokla also offers several health benefits, including improved digestion and increased nutrient availability.
How Ingredients Affect Dhokla Calories
The ingredients used are the most important factor influencing the final calorie count. While the base is typically gram flour or a rice-lentil mix, other additions can alter the nutritional content substantially. For instance, the amount of oil used in the tempering (tadka) or any added sugar will directly increase the calorie load. Conversely, incorporating vegetables or using healthier flour alternatives can reduce the calorie count while boosting fiber and nutrient intake.
- Gram Flour (Besan): A common base for many dhokla types, besan provides protein and fiber. A standard besan dhokla piece, approximately 50-55 grams, often contains around 152 calories.
- Oil: The amount of oil used for greasing the pan and for the final tempering adds calories. Using too much oil or serving the dhokla with extra oil can significantly increase the total calories.
- Sugar: Some recipes, particularly for khaman dhokla, include sugar in the batter or tempering water. While it enhances flavor, it also increases the carbohydrate and calorie content.
- Other Flours: Variations like oats dhokla or moong dal dhokla will have different nutritional profiles, with oats and lentils adding more fiber and protein.
Comparing Different Types of Dhokla
Not all dhoklas are created equal from a calorie perspective. Here is a comparison of some popular varieties based on nutritional estimates:
| Dhokla Type | Base Ingredient(s) | Estimated Calories (per piece)* | Key Differences |
|---|---|---|---|
| Besan Dhokla | Gram Flour (Besan) | ~152 calories | Traditional, high-protein, and fiber-rich. |
| Khaman Dhokla | Gram Flour (Besan) | ~60-80 calories | Often has a fluffier texture and may contain added sugar in the tempering. |
| Khatta Dhokla | Rice and Urad Dal | ~21 calories (for 16g piece) | Made from a fermented rice and lentil batter, offering a tangy flavor. |
| Moong Dal Dhokla | Moong Dal | ~90 calories | Rich in protein and fiber, often considered a healthier alternative. |
| Oats Dhokla | Oats, Besan | Variable | Lower glycemic index and higher fiber content. |
*Note: Calorie estimates are approximate and based on typical portion sizes and preparation methods. Actual calories can vary.
How to Make a Healthier Dhokla
For those looking to enjoy dhokla while managing their calorie intake, several modifications can be made without sacrificing flavor. Since dhokla is steamed, it already has a low-fat base, but tweaks can make it even healthier.
- Reduce Oil: Use a non-stick pan and minimal oil for the tempering. You can even temper with a very small amount and spread it evenly.
- Cut Down on Sugar: Reduce or completely eliminate sugar from the batter and tempering. The natural tanginess of the batter and spiciness of the tempering will still provide plenty of flavor.
- Use Healthier Flours: Experiment with flours like moong dal, oats, or jowar, which are higher in fiber and nutrients compared to a standard besan or rice flour recipe.
- Add Vegetables: Incorporate finely grated vegetables like carrots, spinach, or bottle gourd into the batter to boost fiber, vitamins, and minerals.
- Control Portion Size: While dhokla is light, eating a large quantity will still add up. Limiting yourself to one or two pieces can help manage calorie intake.
The Role of Fermentation
The fermentation process, a key element in making traditional dhokla, is not just for texture and flavor. It also provides significant health benefits. The beneficial bacteria created during fermentation can improve gut health and aid in digestion. This process increases the bioavailability of nutrients, meaning your body can more easily absorb vitamins and minerals from the food. This makes dhokla a functional food, offering more than just basic calories.
Conclusion
While a single piece of besan dhokla contains roughly 152 calories, this number can change depending on the ingredients and serving size. Steamed and made with nutrient-rich gram flour, dhokla is a healthy, filling snack option. By controlling the amount of oil and sugar, and incorporating healthier variations, dhokla can easily fit into a balanced diet. Its probiotic properties from fermentation further enhance its health benefits, proving that this popular Gujarati snack is both delicious and nutritious when prepared thoughtfully.
For additional nutritional data and health advice, it's recommended to consult sources like Healthshots.
How Dhokla Fits Into a Weight Loss Diet
Due to its low-calorie nature when prepared correctly, and high protein and fiber content, dhokla is an excellent option for those on a weight loss journey. The protein and fiber help induce a feeling of fullness, reducing the likelihood of overeating or snacking on unhealthy foods. Its low glycemic index also means it doesn't cause a rapid spike in blood sugar, which is crucial for managing weight and energy levels.
