Dhokra

Snack

Item Rating: 77/100

1 serving (150 grams) contains 250 calories, 8.0 grams of protein, 5.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		394.3
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		473.2 mg	20%
Total Carbohydrates		63.1 g	22%
	Dietary Fiber	4.7 g	16%
	Sugars	3.2 g
protein		12.6 g	25%
Vitamin D		0 mcg	0%
Calcium		31.5 mg	2%
Iron		2.4 mg	13%
Potassium		236.6 mg	5%

* 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: 71 cal (19.0%)

Protein: 50 cal (13.5%)

Carbs: 252 cal (67.5%)

About Dhokra

Dhokra, a traditional Indian snack originating from Gujarat, is a steamed, fermented delicacy made primarily from gram flour (besan) and rice flour. This savory dish is light, airy, and mildly spiced, often enjoyed as a breakfast item or an evening snack. Dhokra is nutritionally balanced, offering a modest calorie count, good carbohydrate content for energy, and protein that supports muscle repair and growth. It is also a source of dietary fiber, promoting digestion, and contains small amounts of minerals like calcium and iron, which are essential for bone health and oxygen transport, respectively. Being steamed rather than fried, dhokra is considered a healthier alternative to many other snacks.

Health Benefits

• Rich in dietary fiber (2g per serving), dhokra supports healthy digestion and may help prevent constipation.
• Contains protein (5.3g per serving) which aids in cellular repair and muscle maintenance.
• Provides iron (1mg per serving), an essential mineral supporting red blood cell production and preventing anemia.

Dietary Considerations

Allergens: Contains gluten (if wheat or semolina is used in the recipe), soy (if soy-based additives are included)

Suitable for: Vegetarian, low-fat diets

Not suitable for: Gluten-free diets (if wheat is used), soy-free diets

Selection and Storage

Store dhokra in an airtight container at room temperature for up to 24 hours, or refrigerate for up to 2 days. Reheat in a steamer to restore moisture and texture.

Common Questions About Dhokra Nutrition

Is Dhokla high in protein?

Dhokla is a moderate source of protein, with approximately 5.3 grams of protein per 100 grams serving. This makes it a good option for vegetarians looking to incorporate more plant-based protein into their meals.

Can I eat Dhokla on a keto diet?

Dhokla is not suitable for a strict keto diet as it contains about 26.7 grams of carbohydrates per 100 grams. The high carb content primarily comes from the fermented rice and lentil base.

What are the health benefits of Dhokla?

Dhokla is a steamed and fermented dish, making it easier to digest and a good source of probiotics that support gut health. It is also relatively low in fat, with just 3.3 grams per 100 grams, and provides essential nutrients like protein and fiber.

What is a recommended serving size for Dhokla?

A typical serving size of Dhokla is about 100-150 grams, which amounts to approximately 166-250 calories. Pair it with chutney and fresh vegetables to create a balanced meal.

How does Dhokla compare to Idli in terms of nutrition?

Both Dhokla and Idli are steamed foods, but Dhokla tends to have slightly more calories (166 vs. about 100 per 100 grams for Idli) due to its mix of rice and chickpea flour. Dhokla also has more protein (5.3g vs. around 2g in Idli), making it a better choice for those seeking higher protein content.

Data Sources & Scientific References