Khaman Dhokla: Calories, Nutrition and Health Benefits
Gujarat's iconic steamed, fermented snack made from besan - fluffy, tangy, and surprisingly nutritious.
Quick Nutrition Facts
Per 100g Khaman Dhokla (2-3 pieces)
Nutrient | Amount |
---|---|
Calories | 135 kcal |
Protein | 4.8g |
Carbohydrates | 23g |
Fiber | 2.2g |
Sugars | 3.5g |
Fat | 2.5g |
Sodium | 285mg |
Potassium | 185mg |
Iron | 1.5mg |
Calcium | 42mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Dhokla stands out as one of India's healthiest traditional snacks. Steaming preserves nutrients while fermentation creates probiotics that support gut health and improve protein digestibility by 15-20%.
Myth Busters
MYTH #1: All Indian Snacks Are Unhealthy
TRUTH: Dhokla proves otherwise - steamed not fried, fermented for probiotics, made from protein-rich besan. At 135 calories per 100g, it's 50% lower in calories than fried snacks. Traditional fermented foods offer significant health benefits.
MYTH #2: Dhokla Has No Protein
TRUTH: Besan (chickpea flour) provides 4.8g protein per 100g serving. While not extremely high, it's comparable to quinoa (4.4g) and higher than rice (2.7g). Fermentation increases protein bioavailability by breaking down anti-nutrients.
MYTH #3: Fermented Foods Cause Digestive Issues
TRUTH: Fermentation actually improves digestibility by pre-breaking down complex proteins and starches. The probiotics formed during fermentation support gut health, reduce bloating, and enhance nutrient absorption.
MYTH #4: Dhokla Is Too High in Carbs for Weight Loss
TRUTH: 23g carbs per 100g is moderate, especially with 2.2g fiber and 4.8g protein creating satiety. The low calorie density (135 kcal) and steaming method make dhokla excellent for weight management when portioned appropriately.
MYTH #5: Store-Bought Instant Dhokla Mix Is the Same
TRUTH: Instant mixes often skip fermentation (losing probiotic benefits), contain preservatives, excess sodium, and artificial leavening agents. Traditional fermented dhokla offers superior nutrition and authentic taste.
MYTH #6: Dhokla Is Only a Snack, Not a Meal
TRUTH: With balanced macros (carbs, protein, minimal fat), dhokla can be a light meal when paired with green chutney, yogurt, or vegetables. Popular as breakfast throughout Gujarat and Maharashtra.
NutriScore by Health Goals
Health Goal | NutriScore | Why This Score? |
---|---|---|
Weight Loss | ![]() | Low calorie density (135 kcal), steamed not fried, high satiety from protein and fiber. Perfect guilt-free snack; limit to 150g serving. |
Muscle Gain | ![]() | Provides 4.8g plant protein and 23g carbs for energy. Best as post-workout snack paired with protein shake or paneer for muscle recovery. |
Diabetes Management | ![]() | Besan has low GI (35-40); fermentation further lowers glycemic response. Excellent diabetic-friendly snack in 100g portions. |
PCOS Management | ![]() | Low GI, anti-inflammatory from steaming, probiotics support hormonal balance. Better than refined carb snacks; pair with vegetables. |
Pregnancy Nutrition | ![]() | Easy to digest, provides iron (1.5mg), folate from besan. Fermentation reduces nausea. Safe and nutritious pregnancy snack. |
Viral/Flu Recovery | ![]() | Light, easy to digest, probiotics boost immunity. Provides gentle energy without taxing digestive system. Excellent recovery food. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Khaman Dhokla
Understanding how dhokla affects blood glucose demonstrates its diabetes-friendly nature.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for healthy individuals. Individual responses may vary. Not medical advice.*
How to Optimize Blood Sugar Control
Pairing dhokla with protein or fiber creates an even more balanced meal:
- 🥛 Plain yogurt or buttermilk - Adds protein, probiotics, and cooling effect
- 🥗 Cucumber tomato salad - Fiber and volume without calories
- 🌱 Green chutney (mint-coriander) - Nutrients with minimal calories
- 🧀 Paneer cubes on the side - Protein slows carb absorption
Avoid pairing with sweet tamarind chutney (adds 40-50 calories and sugar).
Cultural Significance
Dhokla originated in Gujarat, India, dating back to ancient times with mentions in Sanskrit literature from 1100 AD.
In Gujarat:
- Staple breakfast and snack across all economic classes
- Made fresh daily in homes; street vendors sell from early morning
- Variations: Khaman (soft, yellow, made with besan); Khatta dhokla (sour, rice-based); Rava dhokla (semolina)
- Essential at Gujarati celebrations, festivals, and religious occasions
Regional Spread:
- Popular throughout Maharashtra as breakfast food
- Adapted across India with regional tempering styles
- Exported globally as healthy Indian snack option
- Modern variations include oats dhokla, moong dal dhokla, vegetable dhokla
Preparation Heritage:
- Traditional 6-8 hour fermentation develops distinctive tangy flavor
- Instant versions use ENO or baking soda (lose probiotic benefits)
- Tempering (tadka) with mustard seeds, curry leaves, green chilies adds aromatic complexity
Compare & Substitute
Khaman Dhokla vs Similar Snacks (Per 100g)
Nutrient | 🍋 Khaman Dhokla | 🥞 Idli (Steamed) | 🍛 Khandvi | 🥟 Moong Dal Chilla |
---|---|---|---|---|
Calories | 135 kcal | 156 kcal | 142 kcal | 125 kcal |
Carbs | 23g | 28g | 18g | 18g |
Fiber | 2.2g | 1.8g | 2.5g | 3.2g |
Protein | 4.8g | 4.2g | 6.2g | 6.8g |
Fat | 2.5g | 1.8g | 4.5g | 3.2g |
Sodium | 285mg | 95mg | 380mg | 245mg |
Iron | 1.5mg | 1.2mg | 1.8mg | 2.1mg |
Best For | Weight loss, diabetes | Lower calories | Protein-rich snack | Highest protein, fiber |
Frequently Asked Questions
How many calories are in khaman dhokla?
100g of khaman dhokla (typically 2-3 pieces depending on size) contains 135 calories. This makes it one of the lowest-calorie Indian snacks compared to fried alternatives.
Portion reference:
- Small serving (50g, 1-2 pieces): 68 calories
- Medium serving (100g, 2-3 pieces): 135 calories
- Large serving (150g, 4-5 pieces): 203 calories
Calorie count can vary ±10-15% based on oil used in tempering and sugar added during preparation.
Is dhokla good for weight loss?
Yes, dhokla is excellent for weight loss for multiple reasons:
Weight loss benefits:
- Low calorie density: 135 kcal per 100g vs 262 kcal for samosa
- Steamed not fried: Saves 60-80% of fat calories
- High satiety: Protein (4.8g) and fiber (2.2g) keep you full longer
- Probiotic content: Fermentation supports gut health linked to weight management
- Volume eating: You can eat satisfying portions without calorie overload
Best practices:
- Eat 100-150g as snack or light breakfast
- Pair with green chutney (adds only 10-15 calories)
- Avoid excessive oil in tempering
- Skip sweet tamarind chutney (adds 40-50 calories)
Track with NutriScan app to fit dhokla into your weight loss plan.
Can diabetics eat dhokla?
Yes, dhokla is one of the best snack options for diabetics due to its low glycemic index and fermentation benefits.
Diabetes-friendly features:
- Low GI: Besan has GI of 35-40 vs wheat flour (70-75)
- Fermentation benefit: Further lowers glycemic response by breaking down starches
- Fiber content: 2.2g slows glucose absorption
- Protein: 4.8g helps stabilize blood sugar
Diabetic guidelines:
- Limit to 100g serving (23g carbs)
- Always pair with protein (yogurt, paneer) or salad
- Choose traditionally fermented dhokla over instant versions
- Monitor blood sugar 1-2 hours after eating
- Best consumed mid-morning or afternoon snack
Consult your healthcare provider for personalized portion sizes.
Is dhokla healthy for breakfast?
Dhokla is an excellent breakfast choice, especially popular in Gujarat and Maharashtra.
Breakfast benefits:
- Balanced nutrition: Carbs for energy, protein for satiety, minimal fat
- Easy to digest: Light on stomach, perfect for morning
- Quick energy: Carbs provide immediate fuel without heaviness
- Probiotic boost: Fermented foods support morning digestion
- Versatile: Can be paired with tea, buttermilk, or green chutney
Making it a complete breakfast:
- Serve 150g dhokla with 100g plain yogurt (adds 7-8g protein)
- Add side of cucumber-tomato salad for vitamins
- Pair with herbal tea or buttermilk
- Total meal: ~250-280 calories with balanced macros
Better than heavy parathas or sugary cereals for sustained morning energy.
What are the health benefits of dhokla?
Comprehensive health benefits:
1. Gut Health:
- Fermentation creates probiotics (Lactobacillus bacteria)
- Improves digestion and reduces bloating
- Supports immune function (70% immunity starts in gut)
2. Weight Management:
- Low calorie, high volume food for satiety
- Steaming preserves nutrients without adding fat
- Protein and fiber control appetite
3. Diabetes Control:
- Low glycemic index (35-40) prevents blood sugar spikes
- Besan provides sustained energy release
- Better than wheat-based snacks for glycemic control
4. Heart Health:
- No deep-frying means no trans fats or oxidized oils
- Besan contains heart-healthy fiber
- Low in saturated fat
5. Plant-Based Protein:
- 4.8g protein from chickpea flour
- Suitable for vegetarians and vegans
- Fermentation increases protein bioavailability
6. Nutrient Density:
- Iron (1.5mg) supports blood health
- Calcium (42mg) for bones
- B vitamins from fermentation process
How much protein is in dhokla?
100g of khaman dhokla contains 4.8 grams of protein, sourced from besan (chickpea flour).
Protein context:
- Moderate protein for a snack
- Comparable to 1 small egg (6g) or 30g almonds (6g)
- Higher than rice (2.7g) or wheat bread (3.5g) per 100g
Boosting protein content:
- Add 2 tbsp Greek yogurt side: +6g protein
- Top with roasted chickpeas: +4-5g protein
- Pair with paneer cubes (50g): +9g protein
- Make moong dal dhokla variation: +2-3g more protein
For athletes/muscle gain: Dhokla alone won't meet high protein needs; use as carb source paired with high-protein foods.
Is instant dhokla mix as healthy as traditional?
No, instant dhokla mixes sacrifice key health benefits:
Traditional fermented dhokla:
- ✅ Contains probiotics from 6-8 hour fermentation
- ✅ Better protein digestibility
- ✅ Natural leavening process
- ✅ No preservatives
- ✅ Lower sodium (unless you add extra)
Instant mix dhokla:
- ❌ No fermentation = no probiotics
- ❌ Uses chemical leavening (ENO, baking soda)
- ❌ Often contains preservatives and artificial flavors
- ❌ Higher sodium (350-450mg vs 285mg)
- ❌ May include added sugar and artificial colors
Verdict: If time permits, make traditional fermented dhokla. If using instant mix, choose brands with minimal ingredients and lower sodium.
Can I eat dhokla every day?
Yes, you can eat dhokla daily as part of a balanced diet, but with considerations:
Daily consumption benefits:
- Provides consistent probiotic intake
- Low-calorie snack option
- Helps meet vegetarian protein needs
- Easy to prepare in batches
Moderation guidelines:
- Limit to 100-150g per day (one serving)
- Rotate with other healthy snacks for dietary variety
- Watch sodium intake if eating daily (285mg per 100g)
- Pair with different accompaniments (yogurt, salad, chutney)
When to limit:
- High blood pressure (reduce tempering oil and salt)
- Digestive sensitivity to fermented foods
- Need for higher protein intake (dhokla alone won't suffice)
Balance approach: Eat dhokla 3-4 times weekly, alternating with other nutritious snacks like idli, vegetable upma, or fruit with nuts.