Calories in Bhadang Recipe (Spicy Puffed Rice Chivda)
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Table of Content
105 Calories in Bhadang. 8.2g Carbs, 0.8g protein, 7.6g fat
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Indian Bhadang is a flavorful and crunchy jar snack that can be enjoyed any time of the day. This spicy puffed rice chivda is a staple in many households, known for its light texture and aromatic tempering. Learn how to make this quick and easy kurmura snack at home.
Is Bhadang Healthy
Bhadang, a popular Maharashtrian snack made from puffed rice (kurmura), peanuts, garlic, green chillies, and aromatic spices, is a light and crunchy snack that offers both flavor and convenience. Puffed rice is low in calories and easy to digest, while peanuts provide protein and healthy fats. The addition of garlic, curry leaves, and turmeric adds antioxidants that support immunity. However, traditional bhadang uses oil for tempering, making it moderately high in fat. Overall, when consumed in small portions, bhadang can be considered a reasonably healthy snack compared to fried alternatives.
Is Bhadang Good for Diabetes
For diabetics, bhadang can be eaten in moderation, but it is not the ideal snack. Puffed rice has a high glycemic index, meaning it digests quickly and can spike blood sugar levels. The peanuts and garlic offer some nutritional balance, but they do not fully offset the rapid glucose release from kurmura. If a diabetic person wishes to enjoy bhadang, it should be in very small quantities, ideally with added fiber or paired with a protein source to reduce sugar spikes. With modifications, it can become a more diabetes-friendly snack, but the traditional version should be limited.
Is Bhadang Good for Heart Healthy
Bhadang contains peanuts, which offer heart-healthy monounsaturated fats. Garlic supports cholesterol reduction, while turmeric and curry leaves add anti-inflammatory benefits. However, the recipe uses 2½ tablespoons of oil, which increases the saturated fat load. Additionally, puffed rice is low in fiber, meaning it does not offer significant cardiovascular protection. By reducing the oil and incorporating roasted peanuts instead of frying them in oil, bhadang can become a more heart-friendly snack suitable for occasional consumption.
Is Bhadang Good for Weight Loss
In terms of calories, bhadang is lighter than fried snacks, making it a better choice for weight-conscious individuals. Puffed rice is low-calorie and expands in volume, helping create a feeling of fullness. But oil and peanuts contribute additional calories, so portion size matters. Eating bhadang as a small bowl snack can be acceptable for weight loss, especially when the oil is reduced and more spices or herbs are used for flavor. With healthy tweaks, bhadang can be part of a weight-loss meal plan when eaten mindfully.
How to Make Bhadang Healthier (Point Form)
- Reduce oil from 2½ tbsp to 1 tbsp.
- Dry-roast peanuts before adding to cut down on fat.
- Add more curry leaves for antioxidants and flavor.
- Mix in roasted chana dal for extra protein and crunch.
- Add raw chopped onions, tomatoes, coriander, and lemon juice before serving to increase fiber (optional fresh version).
- Replace some puffed rice with murmura made from red rice or multigrain puffed rice for better nutrition.
- Add turmeric + black pepper together to boost antioxidant absorption.
- Avoid adding sugar or jaggery (sometimes used in variations).
Final Thoughts
Bhadang is a flavorful, crunchy Maharashtrian snack that can fit into a balanced diet when consumed wisely. While its base ingredient—kurmura—is not ideal for blood sugar control, its spices, peanuts, and garlic offer certain health benefits. With small modifications such as reducing oil, roasting ingredients, and boosting fiber, bhadang can become a healthier, lighter, and more nutritious snack suitable for a variety of dietary goals including heart health and weight management.
| Value per cup | % Daily Values | |
| Energy | 105 kcal | 5% |
| Protein | 0.8 g | 1% |
| Carbohydrates | 8.2 g | 3% |
| Fiber | 0.03 g | 0% |
| Fat | 7.61 g | 13% |
| Cholesterol | 0.0 mg | 0% |
| VITAMINS | ||
| Vitamin A | 68.4 mcg | 7% |
| Vitamin B1 (Thiamine) | 0.0 mg | 2% |
| Vitamin B2 (Riboflavin) | 0.0 mg | 0% |
| Vitamin B3 (Niacin) | 0.5 mg | 3% |
| Vitamin C | 0.0 mg | 0% |
| Vitamin E | -0.2 mg | -3% |
| Folic Acid (Vitamin B9) | 0.0 mcg | 0% |
| MINERALS | ||
| Calcium | 2.6 mg | 0% |
| Iron | 0.7 mg | 4% |
| Magnesium | 0.0 mg | 0% |
| Phosphorus | 0.0 mg | 0% |
| Sodium | 0.0 mg | 0% |
| Potassium | 0.0 mg | 0% |
| Zinc | 0.0 mg | 0% |
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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