How Many Calories Are in Dhokla?
Besan dhokla has 160 kcal per 100g — dramatically lower than every other snack in this collection. Samosa is 320 kcal (2× more), kachori is 380 kcal (2.4× more), pakora is 310 kcal (1.9× more), and fafda is 450 kcal (2.8× more). The difference is entirely from the cooking method: steaming adds zero oil to the batter, while deep-frying absorbs 10-22g of oil per 100g [1][2].
Two pieces of dhokla (~100g) deliver 160 kcal, 8g protein, 20g carbs, 5g fat, and 3g fiber. The protein comes from the same besan flour that pakoras use (22.4g per 100g raw), but without frying oil diluting the protein density. Dhokla's protein-per-calorie ratio (5g per 100 kcal) is the best among all snacks in this collection [1].
The fat at 5g per 100g comes from the tadka (tempering) — oil heated with mustard seeds, curry leaves, green chilies, and asafoetida poured over the steamed cake. Without the tadka, dhokla would have approximately 2-3g fat per 100g and only 130-135 kcal. The tadka adds 30-50 kcal depending on oil quantity [1][2].
How Much Does Tadka Tempering Add to Dhokla?
Dhokla's tadka (tempering) typically uses 1-2 teaspoons of oil (5-10g) heated with mustard seeds, asafoetida, curry leaves, and green chili, then poured over the steamed cake along with diluted lemon-sugar water. This seemingly small garnish adds 45-90 kcal of oil to the entire batch [1].
For a standard 500g batch (10 pieces), 1 tablespoon of oil in the tadka distributes to approximately 4.4 kcal of oil per piece (50g). But generous tadka with 2 tablespoons adds 8.8 kcal per piece — a 100% increase in the oil component. The sugar water adds another 5-10 kcal per piece from dissolved sugar [1].
Restaurant and street-vendor dhokla often has heavier tadka — the oil is visible as a shiny layer on top. This can push the per-100g value from 160 kcal to 180-200 kcal. For logging accuracy, check whether the dhokla glistens heavily (more tadka) or appears matte (lighter tadka). The base batter calories are constant; only the tadka varies [1][2].
What Fermentation Does to Dhokla Batter
Traditional besan dhokla uses fermented batter — chickpea flour mixed with yogurt and left for 6-8 hours. Fermentation reduces phytate by 20-30%, improving the bioavailability of iron (2mg/100g) and zinc (1mg/100g) from the chickpea flour. This means dhokla's minerals are more absorbable than those in unfermented besan preparations like pakora [1][3].
The folate content at 95mcg per 100g is exceptionally high for a prepared snack — raw besan has 437mcg/100g, and unlike frying (which destroys 40-60% of folate), steaming preserves approximately 50-60%. Four pieces of dhokla (200g) deliver 190mcg folate (48% DV) — making it one of the best folate sources among Indian snacks [1].
Khaman dhokla (the instant version using citric acid and baking soda instead of fermentation) has slightly higher calories at 175 kcal/100g because the recipe includes more sugar in the tadka water for sweetness balance. The sugar adds 5g sugars per 100g vs besan dhokla's 3.5g. The protein drops to 7.5g since there's no fermentation-enhanced digestibility [1][2].
Green Moong Dhokla: The Highest-Protein Variant
Green moong dhokla — made from sprouted moong dal instead of besan — has only 140 kcal per 100g with 9.5g protein — the lowest calories and highest protein in this entire 9-tool snack collection. Sprouted moong dal has 24g protein per 100g raw with exceptionally high digestibility from the sprouting process [1].
The folate reaches 120mcg per 100g (moong dal is naturally high in folate at 625mcg/100g raw, and sprouting further increases it). Iron at 2.5mg per 100g comes from the legume base. Fiber at 4g is the highest among dhokla variants, from intact moong dal fiber structures that survive steaming [1].
The texture is denser than besan dhokla — the moong batter doesn't aerate as much during steaming. But nutritionally, green moong dhokla is objectively the best performer: lowest calories (140), highest protein (9.5g), highest fiber (4g), highest folate (120mcg), highest iron (2.5mg) per 100g. It's the counter-example to the assumption that all Indian snacks are calorie-dense [1][3].
Dhokla vs Deep-Fried Indian Snacks (per 100g) — the Steamed Advantage
| Nutrient | Besan Dhokla | Green Moong Dhokla | Pakora | Samosa | Kachori |
|---|---|---|---|---|---|
| Calories (kcal) | 160 | 140 | 310 | 320 | 380 |
| Protein (g) | 8.0 | 9.5 | 7.5 | 5.0 | 6.5 |
| Total Fat (g) | 5.0 | 3.5 | 18.0 | 19.0 | 22.0 |
| Carbs (g) | 20.0 | 16.0 | 28.0 | 32.0 | 38.0 |
| Fiber (g) | 3.0 | 4.0 | 3.5 | 2.5 | 2.0 |
| Folate (mcg) | 95 | 120 | 70 | 25 | 35 |
| Iron (mg) | 2.0 | 2.5 | 2.5 | 2.2 | 2.0 |
| Cooking Method | Steamed | Steamed | Deep-fried | Deep-fried | Deep-fried |
Practical Tips for Dhokla
- 1
2 pieces of besan dhokla (100g) = 160 kcal — 40-55% fewer calories than any deep-fried snack in this collection, because steaming adds zero oil to the batter [1].
- 2
The tadka adds 30-50 kcal per serving — without it, dhokla would be only 130-135 kcal/100g. Restaurant dhokla with heavy tadka can reach 180-200 kcal/100g [1].
- 3
Dhokla has 95mcg folate per 100g — the highest among prepared snacks. Steaming preserves 50-60% of besan's folate vs frying which destroys 40-60% [1][3].
- 4
Green moong dhokla is the lightest option at 140 kcal/100g with 9.5g protein — the lowest calories and highest protein in this entire 9-snack collection [1].
- 5
Fermented batter reduces phytate by 20-30%, improving iron and zinc absorption. Traditional besan dhokla (fermented) has better mineral bioavailability than instant khaman (unfermented) [3].
Frequently Asked Questions — Dhokla
How many calories are in dhokla?
Why is dhokla so much lower in calories than samosa or pakora?
How much does the tadka add to dhokla calories?
Is dhokla high in protein?
What is the difference between dhokla and khaman?
Is green moong dhokla better than besan dhokla?
Important Notice
Nutritional values are calculated from verified ingredient data (USDA chickpea flour FDC 174288, IFCT 2017 steamed snack compositions, published dhokla research). Actual values vary by besan-to-water ratio, tadka oil quantity, sugar in tempering water, and fermentation duration. This tool is for informational and nutrition journaling purposes only — it is not a substitute for guidance from a qualified nutrition professional.
About the Author
Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.
References & Sources
- [1] USDA FoodData Central; IFCT 2017 (2024). Chickpea flour/besan (FDC 174288); Moong dal; Semolina — used for dhokla calculations. U.S. Department of Agriculture; Indian Food Composition Tables (NIN, Hyderabad).
- [2] Nithya KS, Ramachandran P (2016). Nutrient Content and Sensory Evaluation of Dhokla Prepared Incorporating Green Beans Powder. ResearchGate — International Journal of Food Science and Nutrition.
- [3] Ray M, Ghosh K, Singh S, Mondal KC (2016). Folk to Functional: An Explorative Overview of Rice-Based Fermented Foods and Beverages in India. Journal of Ethnic Foods, 3(1), 5-18 (PMC5976588).