Daal vada

Appetizer

Item Rating: 81/100

1 serving (50 grams) contains 150 calories, 5.0 grams of protein, 8.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		750
% Daily Value*
Total Fat		40 g	51%
	Saturated Fat	5 g	25%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1000 mg	43%
Total Carbohydrates		75 g	27%
	Dietary Fiber	10 g	35%
	Sugars	5 g
protein		25 g	50%
Vitamin D		0 mcg	0%
Calcium		100 mg	7%
Iron		5 mg	27%
Potassium		500 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 360 cal (47.4%)

Protein: 100 cal (13.2%)

Carbs: 300 cal (39.5%)

About Daal vada

Daal Vada, also known as lentil fritters, is a popular snack originating from South Indian cuisine. Typically made using soaked and ground chana dal (split chickpeas), this savory dish is spiced with ingredients like curry leaves, green chilies, and onions, and deep-fried to create a crispy texture. Nutritionally, Daal Vada offers a good balance of macronutrients, being rich in plant-based protein, dietary fiber, and complex carbohydrates from lentils. It is also a source of essential vitamins such as folate and minerals like iron and potassium. However, due to its fried preparation method, the dish is relatively high in calories and fats, so moderation is key for a balanced diet.

Health Benefits

• Rich in protein (about 12-15g per serving depending on recipe), which supports muscle repair and growth.
• High in dietary fiber, which aids digestion and promotes gut health.
• Contains iron (approximately 1.5-2mg per serving), critical for oxygen transport in the body.

Dietary Considerations

Allergens: Contains chana dal (legume), onions (possible dietary sensitivity)

Suitable for: Vegetarian, gluten-free diets (if not using any wheat-based binding agents)

Not suitable for: Vegan (if recipe includes ghee or other dairy-based binding), low-fat diets (due to deep frying)

Selection and Storage

Store Daal Vada in an airtight container at room temperature for up to 24 hours, or refrigerate for 2-3 days. Reheat in an oven or air fryer to restore crispiness before serving.

Common Questions About Daal vada Nutrition

Is Daal Vada high in protein?

Daal Vada, made primarily from lentils like chana dal or moong dal, is relatively high in protein. A 100-gram serving of Daal Vada typically provides around 8-10 grams of protein, depending on the recipe. It's a good plant-based protein source, especially for vegetarians.

Can I eat Daal Vada on a keto diet?

Daal Vada is not ideal for a keto diet as lentils are relatively high in carbohydrates. A typical 100-gram serving can contain around 20-25 grams of net carbs, which is generally too high for the strict carbohydrate requirements of a ketogenic diet.

What are the health benefits and concerns of eating Daal Vada?

Daal Vada offers health benefits like being rich in protein, dietary fiber, and essential nutrients such as iron and potassium. However, it is usually deep-fried, which increases its fat and calorie content, potentially contributing to cardiovascular concerns if consumed in excess. Opt for air-fried or baked versions for a healthier alternative.

What is the recommended portion size for Daal Vada?

A recommended portion size for Daal Vada is about 2-3 medium-sized pieces (50-60 grams), which provides approximately 200-250 calories. Pair it with a fresh chutney or salad to create a more balanced snack.

How does Daal Vada compare to Pakora in terms of nutrition?

Daal Vada is typically higher in protein due to its lentil base, while Pakora, often made with gram flour and vegetables, has greater variability in its nutritional profile depending on the ingredients. Both are fried, but opting for a baked version of Daal Vada makes it a healthier, protein-rich snack option in comparison.

Data Sources & Scientific References