Nutritional Facts of Kanji Vadas, Calories in Kanji Vadas

by Tarla Dalal
This calorie page has been viewed 473 times

Course
Chaat

How many calories does one serving of Kanji Vadas have?

One serving of Kanji Vadas gives 220 calories. Out of which carbohydrates comprise 152 calories, proteins account for 62 calories and remaining calories come from fat which is 7 calories.  One serving of Kanji Vadas provides about 11 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 Rajasthani 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.

Is Kanji Vadas healthy?

No, this is not healthy. made mainly from split mustard seeds and yellow moong dal. 

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 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.

This recipe is not safe for diabetics, weight loss and even those who are healthy. 

What is a healthier option to Kanji Vadas?

Opt for nachni dosaquinoa dosaoats dosa or buckwheat dosa which has ZERO rice used. Serve it with a healthy sambar or coconut chutney

Quinoa Dosa
Quinoa Dosa

Kanji Vadas is high in

1. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.

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

3. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

4. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

5. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells.

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 220 calories that come from one serving Kanji Vada?

Walking (6 kmph) = 1 hr 6 mins

Running (11 kmph) = 22 mins

Cycling (30 kmph) = 29 mins       

Swimming (2 kmph) = 38 mins

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

Value per serving% Daily Values
Energy220 cal11%
Protein15.5 g28%
Carbohydrates37.9 g13%
Fiber5.2 g21%
Fat0.8 g1%
Cholesterol0 mg0%
VITAMINS
Vitamin A31 mcg1%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.5 mg12%
Vitamin C0 mg0%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)88.7 mcg44%
MINERALS
Calcium47.5 mg8%
Iron2.5 mg12%
Magnesium70.3 mg20%
Phosphorus2.8 mg0%
Sodium17.2 mg1%
Potassium728.3 mg15%
Zinc1.8 mg18%
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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