Masal vada

Snack

Item Rating: 80/100

1 serving (100 grams) contains 250 calories, 8.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		625
% Daily Value*
Total Fat		25 g	32%
	Saturated Fat	3.8 g	19%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		750 mg	32%
Total Carbohydrates		75 g	27%
	Dietary Fiber	12.5 g	44%
	Sugars	5 g
protein		20 g	40%
Vitamin D		0 mcg	0%
Calcium		100 mg	7%
Iron		3.8 mg	21%
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: 225 cal (37.2%)

Protein: 80 cal (13.2%)

Carbs: 300 cal (49.6%)

About Masal vada

Masal Vada, also known as Masala Vadai, is a savory South Indian snack made primarily of chana dal (split Bengal gram) and spices. It is a popular street food originating from Tamil Nadu but enjoyed across the Indian subcontinent. Typically deep-fried, Masal Vada has a crispy exterior and a soft, flavorful inside. It offers a moderate amount of protein due to the chana dal and beneficial dietary fiber from lentils and spices such as curry leaves and onions. Although calorie-dense due to frying, it provides nutrients such as iron, folate, and magnesium from the lentils, contributing to its nutritional profile.

Health Benefits

• Rich in protein (approximately 9 grams per 100 grams of chana dal), supporting muscle repair and overall growth.
• Contains dietary fiber (8 grams per 100 grams of chana dal), aiding in digestion and promoting gut health.
• Provides iron (approximately 2.7 milligrams per 100 grams of chana dal), which is crucial for oxygen transportation in the body.

Dietary Considerations

Allergens: Contains chana dal (legumes), gluten if prepared with wheat flour

Suitable for: Vegetarian diets, vegan diets

Not suitable for: Low-calorie diets due to frying, low-fat diets

Selection and Storage

Store prepared vadas in an airtight container and refrigerate for up to 2 days. Reheat in an oven or air fryer to restore crispiness.

Common Questions About Masal vada Nutrition

Is Masal Vada high in protein?

Masal Vada is moderately high in protein as it is primarily made from lentils like chana dal, which provide around 13-15 grams of protein per 100 grams. However, its protein content can vary depending on the ingredients used in the recipe.

Can I eat Masal Vada on a keto diet?

Masal Vada is not ideal for a keto diet because it contains lentils, which are relatively high in carbohydrates. A typical serving of Masal Vada (around 2 vadas) can have 20-25 grams of carbs, which may exceed the daily carb allowance for keto.

What are the health benefits or concerns of eating Masal Vada?

Masal Vada provides good amounts of protein, dietary fiber, and important minerals like iron and magnesium due to its lentil base. However, it is deep-fried, which increases its calorie and fat content, potentially leading to concerns if consumed in excess. Baked versions can be a healthier alternative.

How many Masal Vadas should I eat in one serving?

A typical serving of Masal Vada is 2-3 pieces, providing approximately 200-300 calories depending on the size and preparation method. Pair it with a side of chutney and salad to make a balanced meal while controlling portion size.

How does Masal Vada compare to other fried snacks?

Compared to snacks like pakoras or samosas, Masal Vada typically contains more dietary fiber and plant-based protein due to its lentil base. However, like other fried items, it is calorie-dense, and baking or air frying can make it a healthier option.

Data Sources & Scientific References