Medu bonda

Snack

Item Rating: 72/100

1 serving (100 grams) contains 250 calories, 8.0 grams of protein, 12.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		595.2
% Daily Value*
Total Fat		28.6 g	36%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		714.3 mg	31%
Total Carbohydrates		71.4 g	25%
	Dietary Fiber	7.1 g	25%
	Sugars	4.8 g
protein		19.0 g	38%
Vitamin D		0 mcg	0%
Calcium		95.2 mg	7%
Iron		3.6 mg	20%
Potassium		476.2 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: 257 cal (41.6%)

Protein: 76 cal (12.3%)

Carbs: 285 cal (46.1%)

About Medu bonda

Medu Bonda is a traditional South Indian snack made from black gram lentils (urad dal) and deep-fried to golden perfection. It is commonly enjoyed with coconut chutney or sambar and is often paired with filter coffee for breakfast or as a snack. Originating from Indian cuisine, this dish is rich in protein due to the urad dal, which forms the primary ingredient. Medu Bonda also contains carbohydrates from rice flour and is often cooked with spices like cumin and black pepper, contributing antioxidant properties. As it is fried, it contains higher fat content, which provides quick energy but should be consumed mindfully. This savory dish showcases Indian culinary diversity while providing a moderate boost in essential nutrients such as magnesium, potassium, and folate when consumed in moderation.

Health Benefits

• Black gram lentils are rich in protein, supporting muscle repair and healthy growth.
• Contains significant amounts of magnesium, which aids in maintaining heart health and proper bone strength.
• Rich in potassium, contributing to balanced blood pressure and electrolyte stability.

Dietary Considerations

Allergens: Contains legumes (urad dal), gluten (if made with wheat flour), spices

Suitable for: Vegetarian diets, lacto-vegetarian diets

Not suitable for: Vegan diets (if made with ghee), gluten-free diets (if wheat flour used), low-fat diets due to frying

Selection and Storage

Store any leftover Medu Bonda in an airtight container in the refrigerator for up to 2 days. Reheat in an oven or air fryer to preserve crispness.

Common Questions About Medu bonda Nutrition

Is Medu Bonda high in protein?

Medu Bonda contains moderate protein levels, primarily from urad dal (black gram), its main ingredient. On average, one serving (2-3 bondas) provides roughly 4-6 grams of protein, making it a decent vegetarian source of protein.

Can I eat Medu Bonda on a keto diet?

Medu Bonda is not suitable for a keto diet due to its high carbohydrate content. The urad dal batter and deep-frying process result in an estimated 20-25 grams of carbs per serving, which exceeds the limits for keto-friendly foods.

What are the health benefits or concerns of eating Medu Bonda?

Medu Bonda provides energy due to its carbohydrates and offers some protein and iron from urad dal. However, it is deep-fried, which increases its calorie count (approximately 150-200 calories per piece) and saturated fat content, potentially raising health concerns if consumed in excess.

How many Medu Bondas should I eat in one serving?

A recommended portion size is 2-3 bondas, depending on your calorie needs and dietary goals. This portion provides 300-600 calories and can be enjoyed with chutney or sambar for a balanced meal.

How does Medu Bonda compare to other South Indian snacks like Vada?

Medu Bonda and Vada are similar, as both use urad dal batter. However, Medu Bonda tends to be slightly denser and spherical in shape, while Vada is typically flatter with a hole in the center. Calorie and nutrient content are comparable, but preparation and texture differ.

Data Sources & Scientific References