Dhokla calorie count: Understanding the numbers
When assessing how many calories in 150 grams dhokla, the figure is a moderate 220 kcal. This is a key reason why dhokla is considered a healthy snack choice. The primary ingredients, such as chickpea flour (besan), contribute to a snack rich in nutrients rather than empty calories. The preparation method is also a significant factor, as dhokla is steamed, not fried, which minimizes the fat content and keeps the overall calorie count low.
Factors influencing dhokla calories
While a standard 150g serving hovers around 220 calories, several factors can alter this figure. Ingredient substitutions, preparation techniques, and the addition of garnishes all play a role.
- Type of flour: Traditional dhokla uses besan, but some variations might include rice flour or semolina, which can slightly change the caloric density. Using alternative flours like moong dal can result in a different nutritional profile.
- Amount of oil: The calorie count is heavily dependent on the oil used during the tempering process. While some recipes use minimal oil, others may be more liberal, adding extra calories.
- Added sugar: Some recipes, especially for Khaman dhokla, add sugar to the batter and the tempering, increasing the total calories. Healthier versions often omit or reduce the sugar content.
- Garnishes: Garnishings like grated coconut, although in small quantities, add to the calorie count. For example, a generous sprinkling of grated coconut will increase the fat and calorie intake.
Dhokla varieties and their caloric differences
Different types of dhokla can have varying calorie counts based on their ingredients and preparation. Here's a comparison to help you make an informed choice.
| Dhokla Type | Approx. Calories per 100g | Key Ingredients | Calorie Factors |
|---|---|---|---|
| Khaman Dhokla | 150-180 kcal | Besan (gram flour) | Uses besan, which is high in protein, often contains a little sugar in the tempering. |
| Besan Dhokla | ~152 kcal | Besan (gram flour), fermented | Steamed preparation keeps calories low, minimal oil in tempering. |
| Moong Dal Dhokla | ~90-110 kcal | Moong dal (split yellow lentils) | Made with moong dal, which is lower in calories than besan, and is high in fiber. |
| White Dhokla | ~115 kcal | Rice and Urad dal (black lentils) | Lower calorie count due to the use of rice and lentils, less oil. |
Calculating calories for homemade dhokla
For homemade dhokla, accurately calculating calories is simple by totaling the calorie counts of each ingredient. Start by finding the nutritional information for the flour, oil, sugar, and any other additions. The calorie count of the base ingredients is relatively fixed, but the oil and sugar used in the tempering can be adjusted. To lower the calories, use less oil and sugar. You can use an online calorie calculator for the final estimation by inputting the ingredients and their quantities.
How to make dhokla healthier
To further reduce the calorie count and boost the health benefits of your dhokla, consider these modifications:
- Reduce oil: Use just enough oil for the tempering and consider using a non-stick pan. You can also spray a light coating of cooking oil to grease the steamer tin.
- Add vegetables: Incorporating finely grated vegetables like carrots, bottle gourd, or spinach into the batter increases fiber and vitamins without a significant calorie increase.
- Swap sugar: Instead of refined sugar, use a natural sweetener like orange juice in the tempering, or omit it entirely.
- Use healthy flours: Experiment with flours like oats, ragi, or different lentils to vary the nutritional profile and enhance the fiber content.
Health benefits of dhokla
Beyond its low calorie count, dhokla offers a range of health benefits, making it an excellent addition to a balanced diet.
- High in protein: The besan (chickpea flour) used in dhokla is a great source of plant-based protein, which helps build muscle and promotes satiety, keeping you full for longer.
- Rich in fiber: The fermentation of chickpea and rice flour results in a fibrous product that aids digestion and supports gut health.
- Low glycemic index: Dhokla has a low glycemic index, meaning it causes a slower, steadier rise in blood sugar levels, making it suitable for individuals with diabetes when consumed in moderation.
- Probiotic properties: The fermentation process creates beneficial bacteria (probiotics) that are excellent for gut health and digestion.
Conclusion: A smart snack choice
In conclusion, 150 grams of dhokla offers a modest 220 calories, making it a healthy and satisfying snack. Its numerous health benefits, including its high protein and fiber content, low glycemic index, and probiotic properties, solidify its reputation as a nutritious and delicious snack. By controlling the amount of oil and sugar, and even adding vegetables, you can enjoy dhokla as a smart and delicious part of your diet.
Healthy Snack Comparison
Here is how dhokla compares to other common Indian snacks, highlighting its relative healthiness.
| Snack | Key Ingredients | Approx. Calories | Preparation Method | Healthier Aspects |
|---|---|---|---|---|
| Dhokla | Gram flour, spices | 150 kcal (per 100g) | Steamed | High in protein & fiber, fermented for probiotics. |
| Samosa | Maida, potatoes, peas | 300 kcal (per piece) | Deep-fried | High in refined carbs and unhealthy fats. |
| Pakora | Besan, vegetables | 250-300 kcal (per serving) | Deep-fried | High oil absorption, high in fat. |
| Bhel Puri | Puffed rice, chutney | 250 kcal (per serving) | Mixed, no cooking | Can be healthy if toppings are controlled, but often contains sugary chutneys. |
| Vada Pav | Potato patty, bread | 300 kcal (per serving) | Deep-fried patty | High in carbs and fat, often served with deep-fried chili. |
For more detailed nutritional information on dhokla and other Indian recipes, consider exploring trusted culinary websites like Tarla Dalal, which offers specific calorie counts for various preparations.
