Nutritional Facts of Khaman Dhokla, Soft Gujarati Khaman Dhokla, Calories in Khaman Dhokla, Soft Gujarati Khaman Dhokla

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

One  piece of Khaman Dhokla gives 81 calories. Out of which carbohydrates comprise 48 calories, proteins account for 14 calories and remaining calories come from fat which is 18 calories.  One  piece of Khaman Dhokla provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Khaman Dhokla recipeKhaman dhokla, a famous snack sold in every street of Gujarat, it is no longer restricted to that region -- it is readily available in every part of the country. People love these yummy dhoklas as a breakfast, snack or as a farsan (savoury accompaniment) in the lunch or dinner menu.

Is Khaman Dhokla healthy?

Yes and no, depeneds who is having it. Made from besan, rava, sugar, spices and oil. 

Let's understand the Ingredients.

What's good.

Besan : Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. Besan is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and WBC’s in the bone marrow. See detailed benefits of besan and why it's good for you. 

What's the problem?

Rava (semolina, sooji) :  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. For details read is sooji healthy?

Can diabetics, heart patients and over weight individuals have Khaman Dhokla ?

Yes, BUT cut the sugar and remove the garnish as it is done with lots of oil.


Can healthy individuals have Khaman Dhokla?

Yes, but note that this is a high carb recipe so don't eat too much.

How to burn 81 calories that come from one piece of Khaman Dhokla?

Walking (6 kmph)     =         24  mins
Running (11 kmph)     =            8  mins
Cycling (30 kmph)     =         11  mins
Swimming (2 kmph)     =         14  mins

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

Value per piece% Daily Values
Energy81 cal4%
Protein3.6 g7%
Carbohydrates12.1 g4%
Fiber2.6 g10%
Fat2 g3%
Cholesterol0 mg0%
Vitamin A30.5 mcg1%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C0.6 mg2%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)25.3 mcg13%
Calcium11.2 mg2%
Iron0.9 mg4%
Magnesium22.8 mg7%
Phosphorus56.4 mg9%
Sodium12.3 mg1%
Potassium121.5 mg3%
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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