Nutritional Facts of Osaman ( Gujarati Recipe), Calories in Osaman ( Gujarati Recipe)

by Tarla Dalal
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Indian Party

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How many calories does one serving of Osaman have?

One serving (260 grams) of Osaman gives 162 calories. Out of which carbohydrates comprise 50 calories, proteins account for 14 calories and remaining calories come from fat which is 2 calories.  One serving of Osaman provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Osaman recipe weighs 1300 grams and serves 5.

162 calories for 1 serving of Osaman ( Gujarati Recipe), Cholesterol 0 mg, Carbohydrates 20.4g, Protein 4.6g, Fat 6.9g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Osaman ( Gujarati Recipe).

See Osaman recipe | Gujarati Osaman dal | thin healthy toor dal | with 30 amazing images.

Osaman recipe is a traditional thin Gujarati dal. Learn to make  thin healthy toor dal.

Osaman is a hot, liquid recipe akin to rasam, but not so spicy! The use of toovar dal water imparts a very comforting feel to this Gujarati Osaman dal.

Osaman is a Gujarati dish made from arhar dal which has a thin soup-like consistency. In some parts of the world Osaman is called pigeon pea soup and consumed as a hot soothing winter Osaman soup.

Need a thin sweet and sour dal, then try Osaman. The dal is sweetened with jaggery and the sourness comes from kokum. 

Gujarati Osaman dal is traditionally made on the sweeter side.

At home, we love to have Osaman on Sunday with some roti and rice. My elderly parents love this comfort Osaman soup and have it when feeling a little sick. 

Tips for Osaman. 1. You can increase or decrease the amount of jaggery ( gur) based on how sweet you want the Osaman. 2. See the thin watery consistency of the cooked toor dal for making Osaman. 3. Kokum provides a nice sour taste to Osaman and you can adjust the amount of kokum used based on the sourness you want.  

Is Osaman healthy?

Yes, this recipe is good for healthy individuals. Restrictions apply to others. 

Lets understand the ingredients of Osaman.

What's good in this Osaman recipe!

Toor Dal (tuvar dal, arhar dal, toovar dal) : Toor dal is rich in proteins, the building block of good health. It is High in fiber and diabetic and heart friendly also. Being an excellent source of folic acid, pregnant women must include toor dal in their daily diet. Being an excellent source of fibre it helps in preventing and relieving gastric problems like constipation. See detailed benefits of toor dal

Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

Kokum : Kokum (Gracinia Indica) has been known as Grandma’s cure to acidity. The hydroxycitric acid – a compound found in kokum has been known to reduce cholesterol levels and suppress appetite, thus working towards controlling obesity and maintain a heathy heart. Kokum’s powerful component ‘garcinol’ carries the antioxidant properties. Try this kokum kadhi recipeResearch on kokum and diabetes is not clear, so best to try and avoid it. See the detailed benefits of kokum.

What's the problem ?

Jaggery (Gur) : When compared to sugar, which provides only empty calories, jaggery is considered to be a superior natural sweetener. Sugar is definitely one of the causes of many chronic diseases, but jaggery too needs to be consumed in moderate amounts. What you would consume is just about a tbsp (18 g) or a tsp (6 g). While those with heart diseases and weight loss can have a dessert made with this quantity of jaggery occasionally as an option to refined sugar, but diabetics need to avoid this sweetener too as it can spike blood sugar levels instantly. Read is jaggery healthy for complete details.

Can diabetics, heart patients and over weight individuals have Osaman?

Restricted amounts for heart and weight loss.

No for diabetics as there is jaggery and kokum.

Can healthy individuals have Osaman?


Value per serving% Daily Values
Energy129 cal6%
Protein3.7 g7%
Carbohydrates16.3 g5%
Fiber1.5 g6%
Fat5.5 g8%
Cholesterol0 mg0%
Vitamin A68.4 mcg1%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C0 mg0%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)16.9 mcg8%
Calcium17.7 mg3%
Iron0.6 mg3%
Magnesium14.8 mg4%
Phosphorus52.7 mg9%
Sodium4.7 mg0%
Potassium181.1 mg4%
Zinc0.1 mg1%
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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