Nutritional Facts of Damni Dhokla ( Non- Fried Snacks ), Calories in Damni Dhokla ( Non- Fried Snacks )

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

One  serving ( 4 to 5 dhoklas, 60 grams each ) of Damni Dhokla  gives 425 calories. Out of which carbohydrates comprise 273.6 calories, proteins account for 62 calories and remaining calories come from fat which is 89 calories.  One  serving of Damni Dhokla  provides about 21 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

425 calories for 1 serving of Damni Dhokla ( Non- Fried Snacks ), Cholesterol 2.7 mg, Carbohydrates 68.4g, Protein 15.5g, Fat 9.9g.

See damni dhokla recipe | Gujarati damni dhokla | healthy dal rice vegetable dhokla | 


damni dhokla is a traditional Gujarati dhokla made with a combination of dals and rice and steamed to perfection. Learn to make healthy dal rice vegetable dhokla.

Damni dhokla, a nutritious recipe that combines dals and parboiled rice, which takes you a little time to prepare, but it is totally worth the effort. 

Damni dhoklas are one of the thickest and heaviest dhoklas you would have tasted. Made with a batter of chana dal, jowar, urad dal, whole bajra and parboiled rice. Soaked for 6 hours and blended in a mixer with some sour curd and again fermented for 4 hours. 

What makes the damni dhokla dense is a filling of kala chana, carrots, green peas, green chillies, methia keri, jaggery, chilli powder, asafoetida, haldi, salt, oil. We then add some fruit salt.

Damni dhokla are then steamed to perfection. One damni dhokla weighs 60 grams.

Methia keri sambhaar is a traditional Gujarati pickle masala, which is available in most stores. But if you don’t find it, do not worry – just skip the ingredient and it will taste just the same. 

You can make damni dhokla 3 ways. Damni dhokla in idli vessel or dhokla thali or traditionally made in an almond or banana leaf cone. 

Is Damni Dhokla healthy?

Yes for some and restricted quantity for others.

Lets understand the ingredients of Damni Dhokla

What's good in this Damni Dhokla recipes!

Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see full benefits of green peas

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. 

What's problem in this Damni Dhokla recipes!

Parboiled Rice (Ukda Chawal) Parboiled Rice is also known as ukda chawal. The parboiled rice is made with the rice grain soaked, steamed and dried with the hull and finally the hull is removed. In the process of steaming water soluble B Vitamins like thiamineriboflavin and niacin from the bran integrate into the grain, thus making parboiled rice superior to white rice

A smart option to use parboiled rice effectively would be to combine with a pulse to get a high quality protein. A cereal-pulse combo like in case of idli (parboiled rice with urad dal) would serve as a complete protein comprising of all the 9 essential amino acids that your body requires. And then to make up for the fiber, add veggies to your idli and serve it with coconut chutney. However, parboiled rice is high in carbs and thus not recommended for weight watchers and diabetics. Read is white rice and parboiled rice good for you?

Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oilcanola oilcoconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil

Is damni dhokla good for diabetics, heart and overweight individuals?

We have used 3 cups of  dals, chana and only 1/2 cup rice. A cereal-pulse combo like in case of idli (parboiled rice with urad dal) would serve as a complete protein comprising of all the 9 essential amino acids that your body requires.  So you may snack on a few pieces at best as this is a steamed Gujarati snack.

Note, use coconut oil or olive oil in the recipe and not refined oil. 

Can healthy individuals have damni dhokla?


Which healthy chutney to have dhokla with ?

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander or green chutney recipe.  Coconut based options are healthy coconut chutney made from coconut and coriander and coconut coriander green chutney for idlis dosa uttapam vada.

Green Chutney, How To Make Green Chutney Recipe

Green Chutney, How To Make Green Chutney Recipe

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

  1. Phosphorus Phosphorous works closely with calcium to build bones.  55% of RDA.
  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. 50% of RDA
  3. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. 43% of RDA
  4. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells.  40% of RDA
  5. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. 37% of RDA.
Value per serving% Daily Values
Energy425 cal21%
Protein15.5 g28%
Carbohydrates68.4 g23%
Fiber12.5 g50%
Fat9.9 g15%
Cholesterol2.7 mg1%
Vitamin A290.7 mcg6%
Vitamin B1 (Thiamine)0.4 mg40%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)2.6 mg22%
Vitamin C6.8 mg17%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)85.5 mcg43%
Calcium120.5 mg20%
Iron4.4 mg21%
Magnesium130.3 mg37%
Phosphorus329 mg55%
Sodium490.3 mg26%
Potassium493.4 mg10%
Zinc2.1 mg21%
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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