Nutritional Facts of Dal Vada, South Indian Chana Dal Vada, Masala Vada, Calories in Dal Vada, South Indian Chana Dal Vada, Masala Vada

by Tarla Dalal
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How many calories does one Dal Vada have?

One  Dal Vada gives 91 calories. Out of which carbohydrates comprise 25 calories, proteins account for 8 calories and remaining calories come from fat which is 58 calories.  One  Dal Vada provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Is Dal Vada healthy?

No, dal vada is not healthy as it is a deep fried food. Made of chana dal, onions, ginger,  coriander and Indian spices. 

Let's see what's good in the dal vada.

Chana Dal : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is Heart and diabetic friendly, also rich in fiber. Read this article on complete benefits of chana 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

Coriander (kothmir, dhania) : 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 RBC in our blood. Good for reducing cholesterol and for diabetics. Read 9 benefits of coriander to understand details. 

So everything so far looks great for dal vada.

What's the problem?

Deep fried foods : This chana dal vada is deep fried. Any food that is deep fried is not suitable for healthy living. You're 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.

Is dal vada safe for diabetics, heart and overweight individuals?

Since the vada is deep fried, it will lead to spike in blood sugar levels. So it is not healthy for diabetics.

What is the alternative to dal vada for diabetics, heart and overweight individuals?

Instead of deep fried dal vada, we have the super healthy snack which is similar to chana dal vada. It's the tava chana dal vada, with all the goodness of dal vada minus the deep frying. So diabetics and others, we have the perfect option for you. These vadas are cooked on a tava. Yes, use a tava for cooking.

How to burn 91 calories that come from one Dal Vada?

Walking (6 kmph)     =         27  mins
Running (11 kmph)     =            9  mins
Cycling (30 kmph)     =         12  mins
Swimming (2 kmph)     =         16  mins

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

Value per vada% Daily Values
Energy91 cal5%
Protein2.1 g4%
Carbohydrates6.2 g2%
Fiber1.5 g6%
Fat6.4 g10%
Cholesterol0 mg0%
Vitamin A89.8 mcg2%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C1 mg2%
Vitamin E
Folic Acid (Vitamin B9)14.5 mcg7%
Calcium7.9 mg1%
Iron0.5 mg2%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium7.4 mg0%
Potassium75.3 mg2%
Zinc0.2 mg2%
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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