Nutritional Facts of Kanji Vada, Rajasthani Kanji Vada, Calories in Kanji Vada, Rajasthani Kanji Vada

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

One Kanji Vada gives 155 calories. Out of which carbohydrates comprise 76 calories, proteins account for 31 calories and remaining calories come from fat which is 49 calories.  One Kanji Vada provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Kanji Vada recipe. This is a marwari delicacy of moong dal vadas immersed in tangy mustard flavoured liquid. The 'kanji' or 'rai ka pani' as it is known needs to be prepared a day in advance so that all the flavours mellow down. 


The vadas are added the following day. Kanji vadas are a popular snack sold on the streets throughout Rajasthan. Chukandar (beetroot) kanji is also popular and is specially prepared for the festival of Holi. 

Instead of moong dal vadas, large chunks of beetroot are marinated in 'rai ka pani' or 'rai ka achaar' to give it a rich red colour. Serve plenty of kanji with the vadas so that you can enjoy a large sip of the kanji once the vadas are polished off.

Also try other Rajasthani snacks like Pyaaz ki Kachoriand Khamiri Green Peas Puris .

Is Kanji Vada healthy?

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

Let's understand the Ingredients.

What's good.

Yellow Moong Dal : The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.  Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal

What's the problem?

Deep fried foods : This Kanji Vada 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 Kanji Vada ?

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

We suggest you opt for healthier South Indian recipe options. Opt for nachni dosaquinoa dosaoats dosa,  4 Flour Dosa recipespinach dosa  or buckwheat dosa which has ZERO rice used or idli options like dal and vegetable idli recipe, moong sprouts and palak idli recipegreen moong dal and vegetable idli recipe or barley idli which has no rice. Serve it with a healthy sambar or coconut chutney. Read which idlis and dosas are healthy?

Dal and Vegetable Idli

Dal and Vegetable Idli

Can healthy individuals have Kanji Vada ?

No, you will have a much healthier life style by saying no to deep fried food. 

Kanji Vada is high in

1. Phosphorous Phosphorous works closely with calcium to build bones. 

2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 155 calories that come from one Kanji Vada?

Walking (6 kmph)     =         47  mins
Running (11 kmph)     =          16  mins
Cycling (30 kmph)     =         21  mins
Swimming (2 kmph)     =         27  mins

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

Value per vada% Daily Values
Energy155 cal8%
Protein7.8 g14%
Carbohydrates19 g6%
Fiber2.6 g10%
Fat5.4 g8%
Cholesterol0 mg0%
VITAMINS
Vitamin A60.5 mcg1%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.8 mg7%
Vitamin C0 mg0%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)44.3 mcg22%
MINERALS
Calcium23.8 mg4%
Iron1.2 mg6%
Magnesium38.6 mg11%
Phosphorus128.2 mg21%
Sodium8.6 mg0%
Potassium364.2 mg8%
Zinc0.9 mg9%
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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