Nutritional Facts of Khaman Dhokla, Quick Microwave Khaman Dhokla, Calories in Khaman Dhokla, Quick Microwave Khaman Dhokla

by Tarla Dalal
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How many calories does one serving of Khaman Dhokla have?

One  serving of Khaman Dhokla gives 219 calories. Out of which carbohydrates comprise 128 calories, proteins account for 36 calories and remaining calories come from fat which is 56 calories.  One  serving of Khaman Dhokla provides about 11 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Is Khaman Dhokla healthy?

Yes, khaman dhokla is healthy but diabetics need to be careful. Khaman dhokla is made mainly of besan, rava, little sugar and Indian spices.

Let's understand the Ingredients.

Besan : Besan has more good fat than whole wheat flour and also more protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. See detailed benefits of besan and why it's good for you. 

What's the problem?

Rava (semolina) :  What's good? Semolina is a fairly good source of Magnesium and phosphorus which is necessary to keep our nervous system healthy and working. What's the issue? Fibre is one key nutrient for weight loss and semolina is devoid of it. Semolina is not suitable for diabetics. 

Is khaman dhokla safe for diabetics, heart and overweight individuals?

Yes, nylon khaman dhokla is healthy but cut the sugar used. Removing the sugar the recipe will yet taste good. 

Can healthy individuals have khaman dhokla?

Yes they can as there is not much sugar used in the recipe and rava is very little. But don't over eat this dhokla or make it without sugar or cut the sugar used by half.

What accompaniment to have your khaman dhokla with?

We suggest a healthy green chutney recipe made of mint, coriander and onions. Note this recipe uses only 1 tsp of sugar for 3/4 cup of chutney. If your diabetic and want to be very very strict, then don't add the sugar.

Healthy Green Chutney
Healthy Green Chutney

khaman dhokla is good for

1. Healthy Lifestyle
2. Weight loss
3. Diabetics ( make without sugar)
4. Heart Patients
5. Pregnant women
6. Kids

Khaman Dhokla is high in

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.
2. 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.
3. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 
4. Phosphorous Phosphorous works closely with calcium to build bones. 
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 219 calories that come from one serving of Khaman Dhokla?

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
Energy219 cal11%
Protein9 g16%
Carbohydrates31.9 g11%
Fiber6.3 g25%
Fat6.2 g9%
Cholesterol0 mg0%
Vitamin A86.8 mcg2%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.1 mg9%
Vitamin C0.4 mg1%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)64.1 mcg32%
Calcium26.1 mg4%
Iron2.3 mg11%
Magnesium56.3 mg16%
Phosphorus141.7 mg24%
Sodium31 mg2%
Potassium300.1 mg6%
Zinc0.8 mg8%
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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