Nutritional Facts of Adai , Diabetic Adai Recipe

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Adai , Diabetic Adai Recipe
Click here to view Adai , Diabetic Adai recipe

How many calories does one Adai have?

One  Adai gives 32 calories. Out of which carbohydrates comprise 20 calories, proteins account for 5 calories and remaining calories come from fat which is 6 calories.  One  Adai provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Adai recipe. healthy adai recipe | diabetic adai | Indian style dalia adai without rice | Indian snack for diabetes |

healthy adai is a nourishing South Indian snack which can be made on a weekday as well as on a weekend, and you will find the whole family flocking around the stove for more of this hot snack.

Adai is a very popular snack in parts of South India, where it is served as breakfast or as a snack or for supper. Traditionally, this dosa-like snack is made with a batter of rice and lentils, flavoured with chillies, pepper and other ingredients. If you are looking for a healthy adai, here’s the recipe. 

In this Indian style dalia adai without rice, we have substituted rice with broken wheat, which not only matches up to the original in terms of flavour but also gives a unique texture that is absolutely delectable.

To make healthy adai, combine the broken wheat, green moong dal, masoor dal, urad dal and fenugreek seeds in a deep bowl and soak in enough water for 2 hours. Drain well. Blend them in a mixer along with approx. ¾ cup of water to a coarse mixture. Transfer the mixture into a deep bowl, add the onions, asafoetida, ginger-green chilli paste, coriander, turmeric powder, curry leaves and salt and mix well. Heat a non-stick tava (griddle), sprinkle a little water on it and wipe it off gently using a muslin cloth. Pour a ladleful of the batter on it and spread it in a circular motion to make a 125 mm. (5”) diameter thin circle. Smear 1/8 tsp of oil over it and along the edges and cook on a medium flame till the adai turns golden brown in colour from both the sides. Serve immediately.

Diabetics can have 2 of these Indian style dalia adai without rice for breakfast, to meet their nutrient requirements. Healthy individuals, heart patients, senior citizens and even kids would love to indulge in this healthy adai. 

Pregnant women and those women with PCOS who are looking forward to losing weight should include this diabetic adai in their diet. Serve it with a healthy green chutney to square up your meal of the day. 

This protein rich Indian style dalia adai without rice is a wise choice for all vegetarians who wish to enjoy a traditional meal to nourish their body cells, tissues and muscles. The broken wheat (dalia) is a good source of fibre and will also aid in giving a high satiety which will avoid binge eating. 

Tips for healthy adai. 1. Add water gradually while making the batter. The batter should be of pouring consistency and of coarse texture. 2. While making the adai, spread the batter in a circular motion only in one direction. Spreading clockwise and anti-clockwise both might form lumps in the adai. 

Is Adai healthy?

Yes, this is healthy.  Made from broken wheat, green moong dal, masoor dal, urad dal, onions and Indian spices.

Let's understand the Ingredients.

What's good.

Dalia ( Broken Wheat) : High Fibre in Dalia aids in managing Diabetes. The high fiber further assists in controlling the levels of cholesterol too, thus reducing the risk of strokes. Strong Bones are the backbone of our body. We are aware that with age our bone mineral density decreases and we need a good dose of calciumphosphorus and magnesium to maintain the health of our bones and dalia provides that. See here for detailed 8 amazing benefits of dalia.

Moong Dal ( Green Moong Dal ) : Moong dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Moong Dal is heart and diabetes friendly. Moong Dal or Split Green Gram are high in Fibre and 1 cup of cooked Moong dal gives 28.52% of your daily Fibre requirements. See here for 9 fabulous benefits of Moong Dal.

Masoor Dal : 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones. Masoor dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Masoor dal is is good for diabetics and a healthy heart. See detailed 10 health benefits of masoor dal

Urad Dal : 1 cup of cooked urad dal gives 69.30% of folic acid of your daily requirement of folate.  The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones. See here for 10 super benefits of urad dal

Onions : Yes, its a great Anti Oxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions

Can diabetics, heart patients and over weight individuals have adai?

Yes, they can. Moong dal is high in protein, fibre rich and works great as a base for snacks and dals. Broken wheat will not spike your blood sugar levels. 

Can healthy individuals have adai?

Yes, they can. This recipe is great for healthy living. You get fibre, protein, complex carbs from this recipe. So thats perfect.

What healthy chutney to have with Adai?

Green Chutney
Green Chutney

We suggest you try fresh galric chutney recipe or green chutney recipe with this South Indian Breakast recipe

adai is good for

1. Healthy Recipes Lifestyle

2. Weight Loss

3. Diabetic Snacks

4. Healthy Heart Snacks

5. Pregnancy snacks

6. Kids snacks

How to burn 32 calories that come from one Adai?

Walking (6 kmph)     =         10  mins
Running (11 kmph)     =            3  mins
Cycling (30 kmph)     =           4  mins
Swimming (2 kmph)     =           5  mins


Note: These values are approximate and calorie burning differs in each individual.

Value per per adai% Daily Values
Energy32 cal2%
Protein1.3 g2%
Carbohydrates5.1 g2%
Fiber0.5 g2%
Fat0.7 g1%
Cholesterol0 mg0%
Vitamin A27.3 mcg1%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C0.5 mg1%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)5.1 mcg3%
Calcium6.2 mg1%
Iron0.4 mg2%
Magnesium9.6 mg3%
Phosphorus26.2 mg4%
Sodium1.4 mg0%
Potassium50.5 mg1%
Zinc0.1 mg1%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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