Is Ram Laddu good for health? The Nutritional Breakdown

November 3, 2025 •

4 min read

Made primarily from moong dal, a single serving of traditional Ram Laddu contains a solid dose of plant-based protein. However, whether Is Ram Laddu good for health? depends largely on how it is prepared and served, as the deep-frying process and sugary chutneys can alter its nutritional profile significantly.

Quick Summary

A nutritional analysis of Ram Laddu reveals its primary ingredient, moong dal, offers protein and fiber. The overall healthiness, however, hinges on the cooking method and toppings. Choosing healthier, non-fried preparations and mindful toppings is key to enjoying this popular snack.

Key Points

Nutrient-Rich Base: Ram Laddu is made from protein and fiber-rich moong dal and chana dal, providing a wholesome foundation.
Preparation is Key: The traditional deep-frying method significantly increases the fat and calorie content, impacting its healthiness.
Healthy Alternatives: Using an appe pan or air-frying is a recommended healthier cooking method to minimize oil.
Watch the Toppings: Traditional sweet tamarind chutney can be high in sugar; opting for homemade, sugar-free versions or skipping it is a healthier choice.
Embrace the Radish: The grated radish topping is a healthy, fiber-rich addition that should not be skipped.
Moderation is Important: Even in its healthier version, portion control is essential for mindful eating and weight management.
Balanced Meal Component: Ram Laddu can be a filling and nutritious part of a balanced diet when paired with other healthy foods.

The Nutritious Foundation: Moong Dal and Chana Dal

At its core, Ram Laddu is a savory fritter made from a protein-rich batter of soaked and ground lentils, primarily moong dal (split yellow lentils) and sometimes with a portion of chana dal (split bengal gram) for texture. Both lentils are nutritional powerhouses.

The Benefits of Moong Dal

High in Protein: Moong dal is an excellent source of plant-based protein, which is vital for muscle repair, satiety, and overall body function. For vegetarians, it's a valuable way to boost protein intake.
Rich in Fiber: This legume contains a high amount of dietary fiber, which aids in digestion, helps regulate blood sugar, and can assist with weight management by keeping you feeling full for longer.
Essential Minerals: Moong dal is packed with essential minerals like iron, magnesium, and potassium, which support heart health, bone strength, and metabolic function.
Antioxidant Properties: With its antioxidant and anti-inflammatory properties, moong dal can help fight against oxidative stress and may lower the risk of chronic diseases.

The Traditional Preparation vs. Modern Variations

Traditionally, Ram Laddu fritters are deep-fried in oil, which, while creating a deliciously crispy texture, adds a significant amount of fat and calories. They are typically served with a medley of chutneys—often a spicy green one and a sweet tamarind one—and topped with fresh grated radish. The health impact varies greatly depending on these preparation steps and accompaniments.

To make this snack healthier, several modifications can be made:

Switching the cooking method: Instead of deep-frying, home cooks and dietitians recommend alternatives like using an appe pan (a special skillet with small, round cavities) or air frying. These methods achieve a crispy exterior with only a fraction of the oil.
Revising the chutneys: While a zesty green chutney (made with coriander, mint, and green chilies) is healthy, the sweet tamarind chutney often contains high amounts of sugar. Opting for a sugar-free, homemade version of the sweet chutney or omitting it entirely is a healthier choice.
Enhancing the toppings: The generous topping of grated radish, and sometimes radish leaves, is one of Ram Laddu's best features from a nutritional standpoint. Radish is rich in fiber and vitamins, and adding other grated vegetables like carrots or beetroot can further boost the micronutrient content.

Comparison: Traditional vs. Healthy Ram Laddu

To illustrate the difference in nutritional impact, consider this comparison:


Feature	Traditional Deep-Fried Ram Laddu	Healthy Air-Fried/Appe-Pan Ram Laddu
Cooking Method	Deep-frying in oil	Air frying or using an appe pan with minimal oil
Fat Content	High due to absorption of deep-frying oil	Significantly lower, relies on natural oils
Calorie Count	Higher, primarily from added fats	Lower, providing a more calorie-conscious snack
Chutneys	Often includes high-sugar tamarind chutney	Homemade, sugar-free sweet chutneys or only green chutney
Nutrient Density	Lower, as added fat displaces nutrients	Higher, retaining the maximum nutritional value of lentils and vegetables
Overall Health Impact	Can contribute to weight gain and heart health issues if consumed regularly	A wholesome, high-protein, and fiber-rich snack suitable for mindful eating

Making Conscious Choices

The key takeaway is that the base of Ram Laddu—the lentil fritter—is quite nutritious. The issue arises with the cooking method and high-sugar additions. By making informed choices, it's possible to enjoy this flavorful street food without the associated health drawbacks.

A Few More Tips for Healthy Enjoyment

Portion Control: Even with a healthier preparation, moderation is crucial. A small portion of Ram Laddu as a snack is a much better choice than a large plate.
Balance with other foods: Pair Ram Laddu with a balanced meal. The protein and fiber can make it a filling and satisfying part of a larger, nutritious diet rather than a standalone, heavy snack.
Embrace the Radish: Don't skip the grated radish! Not only does it provide a delightful crunch and pungent flavor, but it also adds valuable vitamins and digestive enzymes. You can also experiment with other vegetable toppings.

Conclusion: The Final Verdict on Ram Laddu

In summary, is Ram Laddu good for health? Yes, it can be, but with a major caveat regarding its preparation. The core ingredients—moong and chana dal—are rich in protein, fiber, and essential nutrients, offering significant health benefits. However, when deep-fried and laden with sugary chutneys, the snack's nutritional value is compromised. Opting for healthier cooking methods like air-frying or using an appe pan, and controlling the sugar content of chutneys, transforms Ram Laddu into a guilt-free, nutritious treat. It is a perfect example of how mindful choices in preparation can drastically change a food's health profile, allowing you to enjoy your favorite street food in a much healthier way. https://www.ndtv.com/food/no-fry-ram-laddoo-because-who-said-health-food-cant-be-fun-recipe-inside-4710357

Frequently Asked Questions

Yes, the primary ingredient, moong dal (and chana dal), is highly nutritious. It's an excellent source of plant-based protein, dietary fiber, and essential minerals like iron and magnesium, contributing to digestive health and providing sustained energy.

Deep-frying adds a considerable amount of fat and calories, turning the potentially healthy lentil fritter into a calorie-dense snack. This can negatively impact heart health and weight management if consumed in large quantities.

For a healthier version, you can cook the Ram Laddu batter in an appe pan or air fryer with minimal oil. This method produces crispy fritters with significantly less fat and calories.

The spicy green chutney made with fresh herbs like coriander and mint is generally healthy. However, the sweet tamarind chutney often contains high amounts of sugar, which is best limited. Use homemade, low-sugar versions or simply enjoy the fritters with the green chutney and radish.

Grated radish is a crucial component that adds crunch, flavor, and nutritional value. It's rich in fiber and vitamins, and its mildly pungent taste perfectly complements the fried lentil fritters.

If prepared with a healthy cooking method (like air-frying or in an appe pan) and served with controlled portions and low-sugar chutneys, Ram Laddu can be a good, protein-rich snack for a weight loss diet. The high fiber content promotes satiety.

Yes, but with care. Moong dal has a low glycemic index, which is beneficial for blood sugar control. However, those with diabetes must avoid deep-fried versions and high-sugar chutneys. The healthier, oil-free preparations with sugar-free toppings are a better choice.