Nutritional Facts of Khatta Dhokla, Gujarati Farsan

This calorie page has been viewed 1772 times Last Updated : Dec 10,2019



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Gujarati Farsans
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Gujarati Dry Snacks
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Gujarati Breakfast
Khatta Dhokla, Gujarati Farsan

How many calories does one serving of Khatta Dhokla have?

One  serving of Khatta Dhokla gives 128 calories. Out of which carbohydrates comprise 96 calories, proteins account for 18 calories and remaining calories come from fat which is 14 calories.  One  serving of Khatta Dhokla provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See khatta dhokla recipe

Is Khatta Dhokla healthy?

Yes and No, depends who is eating it. Khatta dhokla is made from rice, urad dal, sour curds and Indian spices. 

Let's understand the ingredients of khatta dhokla.

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

Curd + Low fat Curds + Sour Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. What's not good in rice. Foods like rice are high in GI are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. See details of is white rice and parboiled rice good for you?

Is khatta dhokla safe for diabetics, heart and overweight individuals?

The issue of khatta dhokla is that it uses 1 cup of rice and only 1/2 cup of urad dal. Hence the carb levels are high. So you may snack on a few pieces at best as this is a steamed Gujarati snack. Make sure you cut your carb levles during the meal and have some vegetables or dal. 

Is khatta dhokla safe for healthy individuals?

Yes, khatta dhokla is safe. Khatta dhokla is a fermented food which is easy to digest. Fermentation of foods increases the bioavailability of nutrients which helps the body to assimilate more nutrition. The microorganisms break down the complex protein, carbohydrates and fat efficiently thereby helping to assimilate more nutrients from the food. The bioavailability of proteins and Vitamin B content also increases. 

Khatta Dhokla is good for

1. Weight Gain

2. Healthy Lifestyle

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym.

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover.

 

How to burn 128 calories that come from one serving of Khatta Dhokla?

Walking (6 kmph)     =         38  mins
Running (11 kmph)     =          13  mins
Cycling (30 kmph)     =         17  mins
Swimming (2 kmph)     =         22  mins

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

Value per per serving% Daily Values
Energy128 cal6%
Protein4.5 g8%
Carbohydrates23.9 g8%
Fiber2.4 g10%
Fat1.6 g2%
Cholesterol0 mg0%
VITAMINS
Vitamin A16.2 mcg0%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C1.5 mg4%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)19.2 mcg10%
MINERALS
Calcium24.8 mg4%
Iron0.6 mg3%
Magnesium35.8 mg10%
Phosphorus82.9 mg14%
Sodium6.7 mg0%
Potassium130.5 mg3%
Zinc0.7 mg7%
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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