Nutritional Facts of Oil- Free Vada Pav

This calorie page has been viewed 912 times Last Updated : Sep 08,2020



Oil- Free Vada Pav
Click here to view Oil- Free Vada Pav recipe

How many calories does one Oil Free Vada Pav have?

One  Oil Free Vada Pav gives 266 calories. Out of which carbohydrates comprise 171 calories, proteins account for 31 calories and remaining calories come from fat which is 65 calories.  One Oil Free Vada Pav provides about 13 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to see Oil Free Vada Pav calories. Oh! Have you been missing out on vada pav because of its fat content? This low calorie version must be a dream come true, then!


Simple... Instead of frying the vadas I roasted them on a non-stick pan, and it turned out to be just as great as the fried ones, believe me!  Use whole wheat pav/bread if available. Garlic chutney adds spice and flavour to this snack.

To further cut down on the calories, I made garlic chutney without the fat-laden coconut. Just before serving warm the vada pav in an oven /Microwave to boost its scrumptiousness!

Is Oil Free Vada Pav healthy?

No, this is not healthy. Let's see why.

Let's understand the ingredients of Oil Free Vada Pav.

What's good in Oil Free Vada Pav.

Besan : Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. Besan is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells (WBC) in the bone marrow. See 10 detailed benefits of besan and why it's good for you.

Turmeric Powder (Haldi) : Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation.  Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients.  It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits

Hing ( Asafoetida) The active compound 'coumarin' helps in managing blood cholesterol and triglyceride levels. Asafoetida is known to have anti-bacterial properties, which helps to keep asthma at bay. Asafoetida is an age-old remedy for bloating and other stomach problems like flatulence. The best solution is to gulp down little hing with water or dissolve it in water and sip it. It can also be used along with curd or almond oil as a hair mask. It helps to prevent dryness of hair and smoothen as well as strengthen hair.

 Ginger (Adrak) : Ginger is an effective cure for congestion, sore throatcold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli.

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

Mustard : The mustard paste refers to a thick paste prepared by mixing mustard, vinegar, chillies and salt. This is a thick yellowish-brown paste with a sharp taste made from the ground seeds of a mustard plant (white or yellow mustard. Grinding the mustart seeds gives dried mustard powder and adding water and spices during grinding gives mustard paste.A strong mustard paste can cause the eyes to water, sting the palate and inflame the nasal passages. It can also cause allergic reaction. One of the factors that determine the strength of a prepared mustard paste is the temperature of the water, vinegar, or other liquid mixed with the ground seeds: hotter liquids are more hostile to the strength-producing compounds. Thus, hot mustard is made with cold water, while using hot water results in milder mustard. This pungent paste is great for the bold taster. This paste can be served as salad dressing.

Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic.

What's problem in Oil Free Vada Pav.

Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

Can diabetics, heart patients and over weight individuals have Oil Free Vada Pav?

No, this recipe is not good for diabetics, heart and weight loss. 

Here are some Healthy Indian snack options.

You can have Baked Samosa with mixed sproutsMatarsutir Kachori and Oats Moong Dal Tikki.

Oats Moong Dal Tikki

Oats Moong Dal Tikki

Can healthy individuals have Oil Free Vada Pav?

No, this is not healthy.

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. 

Skip having Indian junk foods like pav bhaji, bata vada, pakoras, gulab jamun as they cause your body to have insulance resistance. The resultant is your body will store more carbohydrates as fats, causing storage of fat in the stomach causing a paunch and slowing down of our fat burning process. So its a bad cyle which causes you more more hunger and fatigue every time you eat junk food. 

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. Stress. The easiest way to kill your immune system is chronic stress. 

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. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. Workout builds immunity and keeps virus or bugs away. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss, builds immunity and keeps virus or bugs away.

How to burn 266 calories that come from one Oil Free Vada Pav?

Walking (6 kmph)                           =     1 hour 20 mins
Running (11 kmph)                         =      27 mins
Cycling (30 kmph)                          =     35 mins
Swimming (2 kmph)                       =      46 mins

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

Value per per vada% Daily Values
Energy266 cal13%
Protein7.4 g13%
Carbohydrates42.5 g14%
Fiber2.8 g11%
Fat7.2 g11%
Cholesterol0 mg0%
VITAMINS
Vitamin A223.4 mcg5%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)1.5 mg12%
Vitamin C5.8 mg14%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)24.2 mcg12%
MINERALS
Calcium46 mg8%
Iron2 mg10%
Magnesium23.6 mg7%
Phosphorus56.1 mg9%
Sodium47.4 mg2%
Potassium202.2 mg4%
Zinc0.6 mg6%
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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