Nutritional Facts of Bonda, Urad Dal Bonda, Calories in Bonda, Urad Dal Bonda

by Tarla Dalal
This calorie page has been viewed 1322 times

How many calories does one Bonda, Urad Dal Bonda have?

One Bonda, Urad Dal Bonda gives 68 calories. Out of which carbohydrates comprise 25 calories, proteins account for 10 calories and remaining calories come from fat which is 33 calories.  One Bonda, Urad Dal Bonda provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Bonda, Urad Dal Bonda recipe. A scrumptious snack made with a batter of urad spiked up with pepper and curry leaves, Bonda is an evergreen favourite across South India.It can be served as an evening snack with Chutney, Sambhar and a cup of Coffee, or added to a breakfast platter along with Idli, Dosa or Pongal. Whenever you choose to have it, the crisp outer layer and fluffy insides of the mouth-watering Urad Dal Bonda will surely put a smile on your face.

Is Bonda, Urad Dal Bonda healthy?

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

Let's understand the Ingredients.

What's good.

1. 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, high in fibre and good for heart, good for lowering cholesterol and good for diabetes. See here for 10 super benefits of urad dal

2. Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut

What's the problem?

Deep fried foods : This Bonda is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. It also increases inflammation in the body and shuts down the fat burning process.

Can diabetics, heart patients and over weight individuals have Bonda, Urad Dal Bonda?

No, this recipe is not good for diabetics, heart and weight loss. This Bonda is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health.

Here are some Healthy snack options

You can have Baked Samosa with mixed sproutsMatarsutir Kachori,  Oats Moong Dal TikkiBaked methi muthia recipe,  Zunka recipemoong dal dhokla recipe bajra carrot onion uttapam recipe , baked palak jowar murukkumini jowar pancakes or buckwheat pancake as one healthy recipe option. 

Baked Samosa with Mixed Sprouts, Healthy Snack

Baked Samosa with Mixed Sprouts, Healthy Snack

Can healthy individuals have Bonda, Urad Dal Bonda?

No. 

How to burn 68 calories that come from Bonda, Urad Dal Bonda?

Walking (6 kmph) = 20 mins

Running (11 kmph) = 7 mins

Cycling (30 kmph) = 9 mins       

Swimming (2 kmph) = 12 mins

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

Value per bonda% Daily Values
Energy68 cal3%
Protein2.5 g5%
Carbohydrates6.2 g2%
Fiber1.5 g6%
Fat3.7 g6%
Cholesterol0 mg0%
VITAMINS
Vitamin A26.3 mcg1%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C0.1 mg0%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)13.3 mcg7%
MINERALS
Calcium15.5 mg3%
Iron0.4 mg2%
Magnesium13.6 mg4%
Phosphorus44 mg7%
Sodium4.4 mg0%
Potassium87.9 mg2%
Zinc0.3 mg3%
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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