Nutritional Facts of Buckwheat Dhoklas, Calories in Buckwheat Dhoklas

by Tarla Dalal
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How many calories does one serving of  Buckwheat Dhoklas have?

One serving of Buckwheat Dhoklas ( 6 dhoklas per serving)  gives 136 calories. Out of which carbohydrates comprise 97 calories, proteins account for 20 calories and remaining calories come from fat which is 19 calories. One serving of Buckwheat Dhoklas provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Buckwheat Dhoklas makes 30 pieces which serves 5. One Buckwheat Dhokla weighs 23 grams and is dense because of buckwheat.

Calories of one serving of Buckwheat Dhoklas 136 calories. Cholesterol 0.5 mg, Carbohydrates 23.8g, Protein 4.5g, Fat 2.1g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Buckwheat Dhoklas

One Buckwheat Dhokla would be about 21 calories.

Calories of Buckwheat Dhoklas 21 calories for 1 servings of Buckwheat Dhoklas, Cholesterol 0.5 mg, Carbohydrates 3.7g, Protein 0.7g, Fat 0.3g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Buckwheat Dhoklas

See recipe Buckwheat Dhoklas healthy buckwheat dhokla recipe | kuttu dhokla | high fibre buckwheat dhokla | healthy dhokla - breakfast recipe | with 24 amazing images.

healthy buckwheat dhokla recipe | kuttu dhokla | high fibre buckwheat dhokla | healthy dhokla - breakfast recipe is a nourishing breakfast or snack with amazing health benefits. Learn how to make kuttu dhokla.

To make healthy buckwheat dhokla, clean and wash the buckwheat in enough water only once. Washing it more will cause the starch to drain out. Drain the excess water using a strainer. Combine the buckwheat, curds and ½ cup of water in a deep bowl and mix well. Cover with a lid and keep aside to soak for at least 4 to 5 hours. Add the green chilli paste, ginger paste and salt and mix very well. Pour half the batter into a greased 175 mm. (7") diameter thali and spread evenly by rotating the thali clockwise. Steam in a steamer for 10 to 12 minutes or till the dhoklas are cooked. Repeat steps 5 and 6 to make 1 more thali. Cool slightly, cut into pieces and serve immediately.

Snacks don't always have to be fat traps! With a bit of tact, you can make healthy versions of most of your all-time favourites. So, you get the best of both worlds – great taste and good health. Here is a delicious healthy dhokla - breakfast recipe that proves the point.

Buckwheat is one such cereal which has a well balanced amino acid and thus is a high quality protein, especially for vegetarians. This protein when served in the form of kuttu dhokla can help to maintain cell health of various organs like skin, heart, liver and even immune cells.

Rutin found in buckwheat helps maintain blood flow and prevents fatty clot formation in the arteries. It improves heart health and is beneficial for those suffering from heart ailments. Now, get ready for the surprise. There is no oil used in making this delectable snack. So this no fat, high fibre buckwheat dhokla is good for those having high blood cholesterol levels also. Its low GI makes it a suitable choice for diabetics too.

A good source of fibre helps to keep you full for long hours and keep the gut healthy too! This and many more nutritional benefits - make healthy buckwheat dhokla a good snack for all!

Tips for healthy buckwheat dhokla. 1. Remember to wash the buckwheat so as to remove the starch. Wash it once and not many times. 2. Depending on the weather and temperature in your area, the soaking time will vary. We suggest a minimum of 4 hours of soaking which can increase to 5 to 6 hours during winter season.

Is Buckwheat Dhoklas healthy?

Yes, this is healthy.

Let's understand the Ingredients.

What's good.

Buckwheat Buckwheat is a very good source of Iron and good to prevent anaemia. Rich in folate and good food for pregnant women. Buckwheat keeps your heart healthy and high in fibre and diabetic friendly. Buckwheat is a rich plant based source of protein and excellent option for Vegetarians. See here for 13 benefits of buckwheat and why it's good for you. 

Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest source of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli

Ginger (Adrak) : Ginger is an effective cure for congestion, sore throatcold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Buckwheat Dhoklas?

Yes, they can. Buckwheat works perfect with diabetes, cardiac and weight loss. Buckwheat is a very good source of Iron and good to prevent anaemia. Rich in folate and good food for pregnant women.

Can healthy individuals have Buckwheat Dhoklas?

Yes, this is healthy. Buckwheat is a super ingredient for vegetarians. Note that those dhokla are really filling due to lots of fibre. 

What healthy chutney to have with Buckwheat Dhokla?

We suggest you try Low Calorie Green Chutney, Hari Chutney – Diabetic Friendlyfresh galric chutney recipe or green chutney recipe with these pancakes. 

Low Calorie Green Chutney, Hari Chutney – Diabetic Friendly

Low Calorie Green Chutney, Hari Chutney – Diabetic Friendly

Buckwheat Dhokla is good for

1. Healthy Lifestyle

2. Weight Gain

3. Diabetics

4. Heart Patients

5. Pregnancy

6. Kids

7. Women

Buckwheat dhokalas are rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

One serving of buckwheat dhokla is 5 pieces.

  1. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 30% of RDA.
  2. Iron Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods.  26% of RDA. 
  3. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 24% of RDA.
  4. Vitamin B3, Niacin Rich Recipes : Vitamin B3 helps in brain functioning and mental health. Also healthy skin formation.  13% of RDA.
  5. 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. 12% of RDA.


How to burn 136 calories that come from one Buckwheat Dhoklas?

Walking (6 kmph) = 41 mins
Running (11 kmph) = 14 mins
Cycling (30 kmph) = 18 mins
Swimming (2 kmph) = 23 mins

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

Value per servings% Daily Values
Energy136 cal7%
Protein4.5 g8%
Carbohydrates23.8 g8%
Fiber3 g12%
Fat2.1 g3%
Cholesterol3.2 mg1%
Vitamin A32 mcg1%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.6 mg13%
Vitamin C0.2 mg0%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)11.6 mcg6%
Calcium64.4 mg11%
Iron5.5 mg26%
Magnesium83.2 mg24%
Phosphorus30 mg5%
Sodium9.5 mg0%
Potassium144.7 mg3%
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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