Nutritional Facts of Soya Khaman Dhokla, Calories in Soya Khaman Dhokla

by Tarla Dalal
This calorie page has been viewed 7360 times

How many calories does one piece of Soya Khaman Dhokla have?

One  piece (20 grams) of Soya Khaman Dhokla gives 46 calories. Out of which carbohydrates comprise 28 calories, proteins account for 9 calories and remaining calories come from fat which is 10 calories.  One  piece of Soya Khaman Dhokla provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

46 calories for 1 piece of Soya Khaman Dhokla, Cholesterol 0 mg, Carbohydrates 7g, Protein 2.2g, Fat 1.1g. 

See Soya Khaman Dhokla recipeinstant soy khaman dhokla | folic acid and protein rich dhokla | with 30 images. 

soya khaman dhokla is a nice Gujarati snack to have for your kids too. Learn how to make instant soy khaman dhokla.

Soya Khaman Dhokla brings a healthy twist to the traditional favourite by combining soya flour with the gram flour used to make the batter. This peps up the iron content of this desi snack. 

Remember that the consistency of the batter and perfection in tempering are two keys to the success of instant soy khaman dhokla, so pay attention to these aspects.

We have used soya flour in soya khaman dhokla as it has lots of protein, iron and folic acid which increases our haemoglobin levels. 

To check if your soya khaman dhokla  is cooked properly, insert a toothpick into the thali and see if it comes out clean.

Is Soya 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. 

Soya flour : Soy flour is rich in vitamins, minerals, isoflavones and lecithin, nutrients proven to help lower cholesterol, prevent cancer and loss of bone mass. Soy is strongly recommended for diabetics, expectant mothers, growing children, cardiac patients, weight-watchers and the aged. A 100 per cent vegetarian high quality protein source that does wonders for young and old. Especially great for growing children

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 ?

No as there is sugar and rava used in the recipe. Fibre is one key nutrient for weight loss and semolina is devoid of it. Semolina is not suitable for diabetics.

Can healthy individuals have Khaman Dhokla?

Yes, but due to sugar and rava,  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

Value per piece% Daily Values
Energy46 cal2%
Protein2.2 g4%
Carbohydrates7 g2%
Fiber1.4 g6%
Fat1.1 g2%
Cholesterol0 mg0%
Vitamin A14 mcg0%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C0.3 mg1%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)17 mcg8%
Calcium8.2 mg1%
Iron0.5 mg2%
Magnesium16.4 mg5%
Phosphorus34.4 mg6%
Sodium6.4 mg0%
Potassium90.8 mg2%
Zinc0.2 mg2%
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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