The calorie content of kadhi is not a single, fixed number. This popular Indian dish, a staple in many households, features significant regional variations that directly influence its nutritional profile. A simple homemade kadhi without additions like pakoras will be substantially lower in calories than a version that includes deep-fried fritters. The amount of oil used for the tempering (tadka) is another major factor contributing to the overall calorie count.
Understanding the Calorie Differences
To understand the caloric variations, one must break down the key components of the dish. Kadhi is primarily made from yogurt (dahi) and gram flour (besan). The fat content of the yogurt used can make a big difference. For instance, a kadhi prepared with low-fat curd will have fewer calories than one made with full-fat curd. The besan itself contributes carbohydrates and protein, but in a simple kadhi, it is a thickening agent and not a primary source of high calories. The real calorie boosters are the additions.
- The Yogurt Base: Low-fat yogurt significantly lowers the overall fat and calorie content. Using full-fat or Greek yogurt will increase both.
- The Gram Flour (Besan): As a thickener, besan adds carbohydrates and a moderate amount of protein. Its calorie contribution is relatively stable across recipes.
- The Oil/Ghee: The tadka (tempering) for kadhi, which involves heating spices in oil or ghee, adds a significant amount of fat and therefore calories. A typical recipe may use 1-2 tablespoons of oil or ghee, but this can be adjusted.
- The Additions: This is where the largest difference in calories comes in. A Punjabi kadhi with deep-fried besan pakoras will have a much higher calorie count than a simple, plain Gujarati kadhi.
Calorie Breakdown for Different Kadhi Varieties
Let's examine some common types of kadhi and their approximate calorie counts per 100g. These values can differ based on homemade versus packaged versions, and the specific recipe followed.
| Kadhi Type | Approximate Calories per 100g | Key Ingredients Impacting Calories |
|---|---|---|
| Sindhi Kadhi | ~69 kcal | Often made with vegetables, giving it a lower calorie density. The recipe may use less oil and no fried additions. |
| Homemade Kadhi (basic) | ~138 kcal | A general average for a simple kadhi made with yogurt, besan, and a tempering of spices. Varies depending on oil and yogurt fat. |
| Besan Kadhi | ~178 kcal | This specific calculation from Clearcals indicates a higher fat content, likely due to a more generous oil tempering and choice of yogurt. |
| Punjabi Kadhi with Pakora | ~162 kcal (source refers to 162cals per 100g of a specific branded version) | Fried pakoras add substantial calories from oil absorbed during deep-frying, increasing the overall energy density. |
| Gujarati Kadhi | Variable | This version is typically sweeter and tangier, often without fried additions, making it a lower-calorie option. Calorie content depends heavily on fat content of curd and use of ghee. |
Tips for Reducing Calories in Kadhi
For those watching their calorie intake, several modifications can be made to reduce the energy density of kadhi without sacrificing flavor.
- Use Low-Fat Curd: Swapping full-fat yogurt for a low-fat or even non-fat version is the most impactful change you can make. This drastically reduces the fat content and, consequently, the calories.
- Minimize Oil/Ghee: For the tempering, use a minimal amount of oil or opt for a healthy, unsaturated oil. Consider using a non-stick pan to reduce the need for excessive fat.
- Go Pakora-Free: Skip the deep-fried pakoras or boondi. If you enjoy the texture, consider adding lightly roasted or air-fried vegetables instead, like spinach (as in palak kadhi) or boiled potatoes.
- Load Up on Vegetables: Adding vegetables like spinach, bottle gourd (lauki), or onions can bulk up the dish and increase its fiber and nutrient content without adding many calories. Sindhi kadhi is a great example of this approach.
The Nutritional Benefits of Kadhi
Beyond just calories, kadhi offers several nutritional benefits, especially when prepared healthily. The yogurt base provides probiotics that are great for gut health and digestion. Besan is rich in complex carbohydrates and has a low glycemic index, making it suitable for diabetics. The spices typically used, such as turmeric and cumin, are known for their anti-inflammatory properties and antioxidants.
Conclusion
In conclusion, the question of "how many calories in a 100g of kadhi" has a flexible answer, ranging from around 69 kcal for a light, vegetable-based Sindhi version to over 178 kcal for richer preparations like besan kadhi or those with fried pakoras. The total caloric value is a direct function of its ingredients and preparation method. To manage calories, focus on using low-fat yogurt, reducing added oil or ghee, and opting for vegetable-filled variations over those with deep-fried fritters. By making mindful adjustments, one can enjoy this flavorful and nutritious comfort food as part of a balanced diet.
