Nutritional Facts of Low Cal Dahi Vada ( Non- Fried Snacks ), Calories in Low Cal Dahi Vada ( Non- Fried Snacks )

by Tarla Dalal
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How many calories does one serving of  Low Calorie Dahi Vada have?

One serving of Low Cal Dahi Vada gives 262 calories. Out of which carbohydrates comprise 114 calories, proteins account for 60 calories and remaining calories come from fat which is 88 calories.  One serving of Low Cal Dahi Vada provides about 13 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Low Cal Dahi Vada recipe. Who would have thought you can make the all-time favourite Dahi Vada without deep frying in oil! Here, we have cooked the flavourful vada batter in a non-stick tava greased with minimal oil, and used this to make delectable chutney-laced Dahi Vadas.


Soak and squeeze the vadas just before serving, because if you soak them for too long they will disintegrate. Dahi Vada is a rich source of protein, and very yummy too, so you can enjoy this low-cal, non-fried version once in a whole without worrying about excess calories.

You might also like the low-cal version of these all time favourite snacks - Batata Vada , Baked Samosa , Baked Ghughra , Kachori and Stuffed Patties .

Baked Samosa

Baked Samosa

Is Low Calorie Dahi Vada healthy?

No, this is good and healthy for everyone.

Let's understand the Ingredients low calorie Dahi Vada.

What's good low calorie Dahi Vada.

Urad Dal : 1 cup of cooked urad dal gives 69.30% of folic acid of your daily requirement of folate.  The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones, high in fibre and good for heart, good for lowering cholesterol and good for diabetes. See here for 10 super benefits of urad dal

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.

Cumin Seeds ( jeera) : The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera

Dates (Khajur) : 1 cup of dates (90 gm) gives around 8.05 gm of fiber and will lower down the cholesterol level and will also aid in weight loss. A cup of dates contain 703 mg of potassium (14.95% of RDA) which helps in the regulation of blood pressure and also prevents formation of kidney stones. Dates have a low glycemic index from 43 to 55 depending on the variety, so they are a boon to diabetics to satisfy their sweet tooth. See details for 8 super benefits of dates

Imli (Tamarind) : Tamarind is good for heart due to the fibre present which has a cholesterol lowering effect. It is also good for diabetics. But too much tamarind is bad for health. 

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. 

Coriander (kothmir, dhania): Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details.

Can diabetics, heart patients and over weight individuals have Low Calorie Dahi Vada?

Yes, this recipe is good for diabetics, heart and weight loss. Oil is used just for greasing purpose.  The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones, high in fibre and good for heart, good for lowering cholesterol and good for diabetes.  Dates gives fiber and lower down the cholesterol level and also aid in weight loss.

Are there any other healthy chaat recipes you suggest? 

Yes, we suggest the following healthy chaat options like Oats ChaatMoong Dal ki ChaatGajar aur Moong Dal ki Chaat and Panner aur Hare Chane ki Chaat. All these chaat recipes have no fried foods and made from dals, oats and chana which are healthy.

Gajar Aur Moong Dal ki Chaat

Gajar Aur Moong Dal ki Chaat

Low Cal Dahi Vadas is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

3. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells.  

4. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.

5. 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 262 calories that come from one serving of Low Calorie Dahi Vada?

Walking (6 kmph) = 1 hr 19 mins

Running (11 kmph) = 26 mins

Cycling (30 kmph) = 35 mins       

Swimming (2 kmph) = 45 mins

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

Value per serving% Daily Values
Energy262 cal13%
Protein13.1 g24%
Carbohydrates26.4 g9%
Fiber4.1 g16%
Fat9 g14%
Cholesterol17.6 mg4%
VITAMINS
Vitamin A201.3 mcg4%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)0.8 mg7%
Vitamin C1.1 mg3%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)52.4 mcg26%
MINERALS
Calcium284.9 mg47%
Iron1.5 mg7%
Magnesium66.4 mg19%
Phosphorus277.8 mg46%
Sodium34.8 mg2%
Potassium379 mg8%
Zinc1 mg10%
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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