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

by Tarla Dalal
This calorie page has been viewed 111041 times

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 recipe. The Khaman Dhokla is an all-time favourite Gujarati street food that is served with peppy green chutney at tea time. It has an exquisite texture and appetizing flavour. 

Khaman 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. Khaman Dhokla is a soft and fluffy steamed snack from the Gujarati repertoire. This all-time favourite khaman dhokla is enjoyed as a starter, as a tea-time snack, or even for breakfast. Basically, something you can have any time you are hungry. 

Making khaman dhokla is not at all a task, the recipe is very simple and luscious. To make khaman dhokla, combine the besan, semolina, sugar, ginger-green chilli paste, lemon juice and salt with approx. ¾ cup of water in a deep bowl and mix well using a whisk to get a smooth batter. Just before steaming, add the fruit salt and mix lightly.Pour the mixture immediately to 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. Keep aside.

Heat the oil in a small non-stick pan and add the mustard seeds.When the seeds crackle, add the sesame seeds, asafoetida, curry leaves and green chillies and sauté on a medium flame for 30 seconds. Add ½ cup of water and mix well. Pour the tempering over the prepared dhoklas and spread it evenly. Wait for 5 minutes so that the water is absorbed completely.Cut into pieces, garnish with coriander and coconut. Serve the Gujarati khaman dhokla immediately with green chutney.

People love these yummy steamed, soft khaman dhoklas as a breakfastsnack or as a farsan (savoury accompaniment. 

We made khaman dhokla in a jiffy using besan, but it can also be made by soaking and grinding chana dal. These versatile dhoklas can be steamed in a traditional dhokla steamer or in a microwave oven like Green Peas DhoklaQuick Microwave Khaman DhoklaMakai Na Dhokla and Microwave Mug Dhokla.

These Khaman Dhoklas can be used to make variants like Amiri KhamanRasawala Dhokla and Pav Bhaji Dhokla.

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?

Sugar : Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. To live a healthy life, try and cut sugar which from your diet. It requires a slow and deliberate attempt to do it. Find hidden sugar in packaged foods and drinks and stop having those products. Did you know that a can of your favourite soft drink is estimated to have 1/2 cup of sugar. Refinded carbohydrates like maida, sugar, bread, pasta, noodles and sugar on consumption get stored as unhealthy fat in the body. 


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

Yes, BUT remove the sugar and remove the garnish as it is done with lots of oil. Remember say NO to sugar because that is the root of all lifestyle problems. Ideally a diabetic should avoid this recipe as the taste will get diluted minus the sugar!!!

Can healthy individuals have Khaman Dhokla?

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

Here are some Healthy Indian dhokla options.

You can have mag ni dal na dhokla | We have got you a very healthy dhokla recipe that is Mag ni dal na dhokla. 'Mag ni dal" is a Gujarati word for Green moong dal. We have made dhokla with mag in dal which has a lot of nutritional values and makes our dhokla super healthy.  Moong dal or green moong dal is rich in Folate , Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells and is pregnancy friendly.

Or try moong dal dhokla recipe as one healthy recipe option. 

Mag Ni Dal Na Dhokla

Mag Ni Dal Na Dhokla

What is a healthy chutney to have?

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

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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Khaman Dhokla, Soft Gujarati Khaman Dhokla
 on 13 Apr 21 01:41 PM

What ingredient we can use as an alternative to Rava and Sugar to enjoy the traditional flavor while eating healthy ?
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Tarla Dalal    You can replace rave with other healthy grains and flours like oats, nachni, quinoa, jowar flour etc. Sugar can be replaced with minimum quantity of honey. If you want to try a healthy dhokla,opt for sprouts dhokla.
14 Apr 21 07:09 PM
Khaman Dhokla, Soft Gujarati Khaman Dhokla
 on 31 Jan 21 01:27 AM

Like this, how big or weight is one piece?? Thank you
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Tarla Dalal    Each pieces will be approximately 1 1/2 inch square.
01 Feb 21 10:34 AM