How Unhealthy is Dhokla? The Truth About This Popular Snack

November 3, 2025 •

4 min read

Made from fermented gram flour, dhokla is a steamed snack that is often celebrated for its health benefits, yet certain preparations can significantly impact its nutritional profile. The perceived healthiness of dhokla largely depends on whether it is prepared traditionally or consumed from store-bought instant mixes.

Quick Summary

This article explores dhokla's nutritional content, distinguishing between traditional homemade and instant versions to evaluate its healthiness. It covers the benefits of fermentation, risks of high sodium and sugar, and offers tips for a healthier preparation.

Key Points

Homemade is Healthier: Traditional, homemade dhokla is generally healthier than instant mix or store-bought versions, which can contain excess sugar, oil, and additives.
Steaming Reduces Fat: Dhokla is steamed, not fried, making it a low-calorie and low-fat snack suitable for weight management.
Fermentation Boosts Nutrients: The fermentation process enhances digestibility, increases nutrient absorption, and provides beneficial probiotics for gut health.
Watch Out for Sodium and Sugar: The tempering and batter of dhokla can be high in sodium and sugar, so it's important to consume it in moderation and control ingredients.
Right Flour Choice Matters: Opt for besan or moong dal dhokla for higher protein and fiber, and a lower glycemic index, which is better for blood sugar control than rava or rice-based versions.
Portion Control is Key: Even healthy dhokla can contribute to excess calories if overconsumed. Sticking to a portion of 2-3 pieces is recommended.

Dhokla's Nutritional Upside

Dhokla is not inherently unhealthy; in fact, its traditional preparation offers several nutritional benefits. The base ingredient for many dhokla variations is besan (chickpea flour), which is rich in protein and fiber. These components help promote satiety, keeping you full for longer and reducing overall calorie intake, which is beneficial for weight management.

The Power of Fermentation

One of the most significant health advantages of dhokla comes from its fermentation process. Fermenting the batter, typically made from besan or a combination of besan and rice, enhances the bioavailability of nutrients. This process breaks down complex macromolecules, making the nutrients easier for your body to absorb. Additionally, fermentation introduces probiotics, the beneficial bacteria that support a healthy gut microbiome, aid digestion, and can improve metabolism.

Steamed, Not Fried

Another major factor contributing to dhokla's healthy reputation is its cooking method. Traditional dhokla is steamed, which means it requires very little oil, unlike many other popular Indian snacks that are deep-fried. This keeps its calorie count significantly lower, making it a light and suitable option for a snack or breakfast. A typical 100-gram serving of traditional dhokla contains around 150-160 calories.

The Potential Health Downsides

While homemade, traditional dhokla offers many benefits, certain factors can make it less healthy. It's crucial to be mindful of both ingredients and portion size.

High Sodium Content

Dhokla batter can contain a substantial amount of salt, and store-bought versions may have even higher sodium levels. Excessive sodium intake is linked to high blood pressure and other cardiovascular issues. Those with hypertension or other health concerns should monitor their salt intake carefully when eating dhokla.

Added Sugar and Oil

The tempering poured over the dhokla is where unhealthy elements can creep in. Many recipes and commercial preparations add sugar to the tempering, increasing the overall calorie and sugar content. Similarly, using too much oil in the tempering or in the batter adds unnecessary fats. Instant mixes are particularly notorious for containing excessive sugar and other additives.

Instant Mixes vs. Traditional

Store-bought instant dhokla mixes are convenient but often contain chemical leavening agents like baking soda or fruit salt (Eno), sometimes in higher concentrations than needed. When mixed with turmeric, excess baking soda can cause bitter tastes and red or orange spots. Some studies also suggest instant mixes with additives can cause blood sugar spikes. Homemade dhokla, fermented naturally over time, is generally the healthier choice.

Comparison: Homemade vs. Store-Bought Dhokla


Feature	Traditional Homemade Dhokla	Store-Bought Instant Dhokla
Ingredients	Whole besan or lentils, spices, minimal oil, natural fermentation.	Instant mix powders, potential additives, higher sugar/sodium.
Calories	Lower, typically 150-160 kcal per 100g, depending on tempering.	Potentially higher due to extra sugar in tempering or mix.
Sodium	Controllable; you manage the amount of salt added.	Often higher due to preservatives and enhanced flavorings.
Gut Health	High in probiotics due to natural fermentation.	Little to no probiotic content; uses chemical leavening.
Digestion	Easily digestible due to fermentation and steaming.	May cause bloating or gas in some sensitive individuals.
Glycemic Index	Low GI, especially when made with besan or moong dal.	Can be higher GI, especially if made with semolina or rice flour and added sugar.

How to Make Dhokla Healthier

To maximize the health benefits of dhokla, follow these simple tips:

Reduce Salt and Sugar: Use less salt in the batter and skip the sugar in the tempering or reduce it significantly.
Minimize Oil: Use just a teaspoon of oil for the tempering to retain flavor without adding excess fat.
Choose the Right Flour: Opt for besan or moong dal dhokla over those made with rice or semolina, especially if you have diabetes or are monitoring your carb intake.
Incorporate Vegetables: Add grated bottle gourd, spinach, or carrots to the batter for a nutritional boost of vitamins and fiber.
Pair Wisely: Serve with a mint-coriander chutney instead of sugary, store-bought sauces.

Conclusion: So, how unhealthy is dhokla?

In its most traditional, homemade form, dhokla is a highly nutritious and healthy snack. It is low in fat and calories, high in protein and fiber, and a good source of probiotics and various vitamins and minerals due to its key ingredient, chickpea flour. However, its healthiness diminishes with high-sodium instant mixes, excess added sugar, and liberal amounts of oil. Moderation and mindful preparation are key. By making a few simple adjustments at home, you can enjoy dhokla as a truly healthy and guilt-free snack that supports weight management and digestive health. For further reading on the nutritional benefits of chickpea flour, you can refer to this Healthline article.

Frequently Asked Questions

Yes, dhokla can be an excellent snack for weight loss when made traditionally. It is low in calories, high in protein and fiber, and the steaming method avoids unhealthy fats. The high protein and fiber content helps you feel full and curbs hunger.

Diabetics can eat besan (chickpea flour) dhokla in moderation as it has a lower glycemic index. However, they should avoid variations made with rice flour or semolina and be mindful of added sugar in the tempering and sauces. Consulting a doctor is always best.

Store-bought or instant dhokla mixes often contain higher amounts of sodium, sugar, and chemical leavening agents that can negate the health benefits of traditional preparation. For a healthier option, opt for homemade versions with natural fermentation.

Yes, traditional dhokla is easy to digest. The fermentation process breaks down the complex starches and proteins into more easily digestible forms. The steaming process also makes it light and fluffy, reducing the digestive burden.

To reduce the sodium, simply use less salt in your homemade batter. For the tempering, you can also reduce the salt or omit it entirely and rely on the flavor from mustard seeds, curry leaves, and green chilies.

Yes, the fermentation process used in making traditional dhokla introduces beneficial probiotic bacteria that are excellent for improving gut health and digestion.

Traditional, homemade besan or moong dal dhokla is the healthiest. These versions are naturally fermented, high in protein and fiber, and you can control the amount of oil, salt, and sugar added during preparation.