How many calories does one Mag Ni Dal Na Dhokla have?

One  serving of  Mag Ni Dal Na Dhokla ( 5 dhoklas) gives 300 calories. Out of which carbohydrates comprise 195 calories, proteins account for 80 calories and remaining calories come from fat which is 24.3 calories. One Mag Ni Dal Na Dhokla  provides about 15 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

One  ( 50 grams ) Mag Ni Dal Na Dhokla gives 60 calories. Out of which carbohydrates comprise 32.5 calories, proteins account for 16 calories and remaining calories come from fat which is 4.8 calories. One Mag Ni Dal Na Dhokla  provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

One thali makes 20 pieces which serves 4, making it 5 dhoklas per serving.

300 calories for 1 serving of Mag Ni Dal Na Dhokla,  Carbohydrates 48.9g, Protein 20.1g, Fat 2.7g. 

See Mag Ni Dal Na Dhokla recipe |

Dhokla's are soft and fluffy Gujarati savoury snack. You can have mag ni dal na dhokla as a starter, tea time snack, for breakfast and even as a side dish during a meal. There are numerous dhokla recipes made with different ingredients. Some dhokla batters need grinding and fermentation while some are quick and need to fermentation and grinding. You can steam then and even microwave. 

Healthy mag in dal na dhokla is made by soaking green moong dal for 4 hours and grinding it with green chillies into a smooth paste, you can also add ginger if you wish to. Then we have added oil which makes the green moong dal dhokla soft, asafoetida as dal and pulses are hard to digest and asafoetida makes it easy to digest. Also, we have added little sugar which makes it a little sweeter, some besan. Lastly, some curd and salt, curd makes the dhokla soft and fluffy. All the ingredients are mixed together and just before pouring the batter into a greased thali, add fruit salt which will also help to puff up the mag ni dal na dhokla. Then we have steamed it for 12 mins. Brushed little oil on top and healthy Gujarati mag in dal na dhokla are ready to eat. 

Is Mag Ni Dal Na Dhokla healthy?

Yes, this is healthy. 

Let's understand the Ingredients.

What's good.

1. Moong Dal ( Green Moong Dal ) : Moong dal or green moong dal  is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially  red blood cells and is pregnancy friendly. Being rich in Antioxidants like Flavonoids, mung reduces the damage done by free radicals to the blood vessels and lowers inflammation. Moong Dal is heart and diabetes friendly. Moong Dal or Split Green Gram are high in Fibre and 1 cup of cooked Moong dal gives 28.52% of your daily Fibre requirements. See here for 9 fabulous benefits of Moong Dal.

2. Curd + Low fat Curds, hung curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest sources of protein, calcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Note that one cup curds gives half cup hung curds. Read the benefits of curds to include in your daily diet. 

What's the problem ?

Refined Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The development of prediabetes comes from uncontrolled eating sugar and refined food products made from refined vegetable oil for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

The healthiest oil you can make a pick at is the olive oil which is loaded with MUFA. But its usage is restricted to salads and stir-fries. Avocado oil can be used in cooking, but it’s expensive. So what you can turn to for cooking is Coconut oil. 

Can diabetics, heart patients and over weight individuals have Mag Ni Dal Na Dhokla?

Yes, this recipe is good for diabetics (in moderation), heart and weight loss. Green Moong Dal is heart and diabetes friendly. Moong Dal or Split Green Gram are high in Fibre and 1 cup of cooked Moong dal gives 28.52% of your daily Fibre requirements.

Moong dal or green moong dal  is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially  red blood cells and is pregnancy friendly.

Use coconut oil to make the dhokla. You are on a path to a healthier life.

Can healthy individuals have Mag Ni Dal Na Dhokla?

Yes, this is a healthy snack. 

Mag Ni Dal Na Dhokla is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

1. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 57% of RDA.

2. Phosphorus : Phosphorous works closely with calcium to build bones. 56% of RDA.

3. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 40% of RDA.

4. Protein : Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 37% of RDA.

5. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 29% of RDA.

6. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 27% of RDA.

7. Zinc : Zinc  is involved in collagen synthesis and this helps repair skin and helps build immunity. 23% of RDA.

8. Potassium : Potassium is critical for those with high blood pressure as it lessen the impact of sodium. Eat more avocados, bananas, watermelons, papaya, plums and grapefruits.20% of RDA.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.