Is Dhokla Good for Weight Loss?
Each article on the fitterfly website is a labor of love, reviewed by a team of certified medical experts specializing in various fields like Diabetology, Nutrition, Physiotherapy, Psychology.
They carefully examine all references and facts to provide up-to-date and reliable information, aiming to break myths and empower you in your health journey.
Meet Our Reviewing Team
Shilpa Joshi
Shilpa Joshi is one of India’s leading dietitian and diabetes educator. At her clinic, she uses principles of Medical Nutrition Therapy (MNT) for preventive and therapeutic care of various health issues.
Read more
When someone says Gujarat, what’s the first thing that comes to mind? Dhokla, of course! That soft, spongy, and slightly tangy snack we all love.
But dhokla isn’t just about great taste – it’s also a smart choice if you’re trying to eat healthy. Low in calories and super satisfying, it’s one snack that can actually help you stick to your weight-loss goals. And we are talking about freshly made dhokla, not packaged ones.
Let’s find out how this classic favourite can fit into your diet and which type works best for you!
080468 07733How Well Do You Know About Dhokla?
Dhokla is a steamed, savoury snack traditionally made from fermented chickpea flour (besan) or rice and split chickpeas (chana dal) or rava (sooji).
Originating in Gujarat, this dish has gained popularity across India and abroad for its unique texture and health benefits. But while dhokla has many variations, not all are equally beneficial when aiming for weight loss.
What is the Nutritional Value of Dhokla?
Dhokla, a traditional fermented food, is a nutritious snack commonly prepared using a combination of Bengal gram flour (chickpea) and rice flour. Its nutritional value largely depends on the specific recipe and preparation methods, but on average, 100 grams of dhokla provides the following nutrients:
| Nutrient | Nutritional Value* (per 100 grams) |
| Energy | 160–180 kcal |
| Carbohydrates | 20–25 gm |
| Protein | 7–10 gm |
| Fat | 2–4 gm |
| Fiber | 1–3 gm |
With its moderate calorie count, high protein and fiber content, traditional dhokla keeps you fuller for longer, helping curb cravings and support weight loss goals.
What are the Popular Variants of Dhokla?
There are several types of dhokla, each with its own flavour and preparation style:
| Type of Dhokla | Description |
| Khaman Dhokla | Made from gram flour (besan), soft, spongy, slightly sweet, and widely popular. |
| Khatta Dhokla | Tangy-flavored dhokla made with fermented rice and urad dal batter. |
| Rava Dhokla | Prepared using semolina (rava), offering a lighter texture and easy preparation. |
| Moong Dal Dhokla | Made with moong dal (both split and whole), known for being light, protein-rich, and healthy. |
| Sandwich Dhokla | Layered dhokla combining khatta and khaman dhokla, often with chutney in between. |
| Cheese Dhokla | Fusion variety with cheese either added to the batter or as a topping. |
| Beetroot Dhokla | Prepared with beetroot puree for vibrant colour and added nutrition. |
| Spinach (Palak) Dhokla | Incorporates spinach puree, adding a green hue and extra nutrients. |
| Rice Dhokla (Idada) | Made using a mix of rice and urad dal, similar to khatta dhokla but with a softer texture. |
| Corn Dhokla | Made with ground corn kernels and gram flour, offering a mildly sweet flavour. |
What are the Benefits of Dhokla for Weight Loss?
Not all dhoklas are great for weight loss. If you want to include dhoklas in your weight-loss diet, go for ones made with chana dal (Bengal gram) or moong dal (both split and whole moong daal).
These versions are lighter on calories, packed with protein, and have a lower glycemic index, making them a healthier choice than those made with rice or other ingredients.
1. Low in Calories:
Dhokla is steamed, not fried, making it a low-calorie snack that supports calorie control for weight loss, especially when made using chana daal or moong daal.
2. High in Protein:
If dhokla is made of Bengal gram dal (chickpea flour) or moong dal, it provides a good amount of protein. This increases satiety and reduces hunger cravings, aiding in weight management.
3. Fermented Food Benefits:
Fermentation improves nutrient bioavailability by reducing antinutrients like phytic acid and tannins. This enhances the absorption of essential nutrients, supporting a balanced diet.
4. Gut Health:
The presence of lactic acid bacteria from fermentation promotes gut health, which can indirectly support weight management through improved digestion and metabolism.
Is your weight increasing your health riskHealthy Weight
Calculator
5. Low Glycemic Index:
Dhokla has a low glycemic index (if made with channa dal or moong dal, others can have moderate to high GI), making it a better option for sustained energy release and blood sugar control, which is crucial for weight loss.
6. Rich in Fiber:
The combination of Bengal gram and rice adds dietary fiber, which promotes satiety, prevents overeating, and supports digestive health.
7. Easily Digestible:
Steaming and fermentation make dhokla light and easy to digest, avoiding bloating or discomfort that could disrupt a weight-loss routine.
8. Versatile and Customizable:
Dhokla can be made with minimal oil and enhanced with additional ingredients like sesame seeds, curry leaves, or coriander for added nutrients and flavour without adding unnecessary calories.
Which is the Best Dhokla Varieties for Weight Loss?
If you want to include dhokla in your weight-loss diet, stick to yellow dhokla (Khaman Dhokla), which is made with traditional ingredients like chana dal flour or moong dal flour. This type of dhokla is light, fluffy, and packed with all the benefits you need for weight loss without the extra calories.
But here’s the catch: Avoid the “instant” versions, which are often made with baking soda, excess oil, and sugar syrup. These additives not only increase the calorie content but can also cause blood sugar spikes, reducing the natural health benefits of dhokla.
Stick to the traditional preparation method for the best results!
What are the Risks of Overconsuming Dhokla?
Dhokla is a healthy snack, but eating too much of it can have a few downsides:
- Nutrients Might Not Be Fully Absorbed: Even though fermentation reduces natural blockers (antinutrients), some leftovers might still stop your body from absorbing minerals like iron and calcium.
- Too Much Salt: Dhokla batter often contains a good amount of salt. Overeating can lead to high sodium intake, which is bad for blood pressure.
- Mild Allergies or Reactions: The fermentation process creates compounds like histamine that might cause headaches or bloating in sensitive people.
- Tummy Troubles: Dhokla’s fermentation can sometimes cause gas or bloating, especially if you’re not used to such foods.
- Calories Can Add Up: Eating a lot of dhokla, especially with toppings like oil or sugar syrups, can add extra calories to your day.
3 Super Quick Tips to Enjoy Your Tasty Dhokla:
- Enjoy dhokla in moderation.
- Pair it with veggies or chutneys to boost nutrition.
- Use less salt or sugar if making it at home.
Dhokla is delicious and healthy, but like everything, it’s best when eaten in the right amounts!
Lost 12 kg in 3 months without tough diet restrictions!
65kg
Happy members
EMI
Guarantee
4.8/5
Weight Loss Program
How You Can Make BEST Dhokla Recipes for Weight Loss?
Here’s how to make it step by step, with tips for traditional and quick methods.
Steps to Make Healthy Veggie Dhokla
1. Choose Your Base Ingredients
Use Bengal gram dal (chana dal) or moong daal and rice in a 3:1 ratio. Soak them separately for about 8–12 hours or overnight.
- Quick Option: To make a quicker batter, replace the chana dal with besan (gram flour) and the rice with rice flour.
2. Add Veggies to the Batter
Grate or finely chop veggies like carrot (gajar), spinach (palak) or fenugreek leaves (methi), bottle gourd (lauki), beetroot (chukandar).
- Mix the veggies into the batter for added fiber and nutrients.
3. Ferment the Batter
Grind the soaked dal and rice, mix, and let ferment in a warm spot for 8–12 hours.
- Quick Option: Mix besan, rice flour, water, a pinch of salt, and a spoonful of yogurt. Let it rest for about 1–2 hours.
4. Season for Flavor
- Add ginger-green chilli paste and a pinch of turmeric for a flavorful and colourful batter.
- Sprinkle a little fruit salt or baking soda right before steaming to make it extra fluffy.
5. Steam It Right
- Pour the batter into a greased pan or plate. Steam for about 15–20 minutes until a toothpick comes out clean.
6. Temper and Garnish
- Heat a little oil and temper with mustard seeds, curry leaves, sesame seeds, and green chillies.
- Pour the tempering over the dhokla and garnish with fresh coriander and grated coconut.
How Much to Consume for Weight Loss?
To enjoy dhokla without overindulging, stick to a serving size of around 2–3 pieces (100 grams) at a time. Eating dhokla as part of a balanced diet, accompanied by vegetables or chutneys low in sugar, can support weight loss without sacrificing taste.
How We At Fitterfly Can Help You?
At Fitterfly, we understand that weight loss is about making smarter, healthier choices without giving up the foods you love. If dhokla is one of your favourites, our team of experts will guide you on how to enjoy it while staying on track with your weight loss journey.
Our Nutrition coaches can help you incorporate traditional, protein-rich dhokla into your diet in a balanced way, ensuring it aligns with your goals. Whether it’s choosing the right type of dhokla, avoiding calorie-heavy instant mixes, or pairing it with healthy sides like fresh chutneys or veggies, we’ll help you make the most of this nutritious snack.
Our Fitness coaches ensure that your activity levels complement your dietary choices, so you burn calories effectively while enjoying meals like dhokla guilt-free. Our Success coach will support you in building sustainable habits, helping you balance indulgence and discipline so you can enjoy your favourite foods while progressing toward your goals.
Give us a missed call at 08046807733 to know more about how we can help you.
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
Is dhokla good for weight loss at night?
Yes, dhokla can be consumed at night if it's part of a balanced diet. However, avoid adding sugar or Eno, which can increase calorie intake and affect digestion, if it is made with chana daal or moong daal flour.
Is dhokla good for weight loss?
Yes, dhokla can be an excellent snack for weight loss, especially when made traditionally. Its low-calorie and protein-rich profile makes it filling and satisfying.
Can I eat dhokla on a diet?
Absolutely! Dhokla can fit into most diets. Just remember to stick with the traditional preparation methods and avoid instant versions that may contain unhealthy additives.
How many calories are there in a serving of dhokla?
A 100-gram serving of traditional dhokla has about 150 calories.
Can dhokla be included in a weight loss diet plan?
Yes, traditional dhokla can be included in a weight loss plan as a light snack. It’s a low-calorie option that provides essential nutrients.
How often can dhokla be eaten while on a weight loss diet?
For best results, enjoy dhokla two to three times a week as a snack or light meal. Avoid daily consumption if it contains added sugars or instant mixes.
Does dhokla increase weight?
Traditional dhokla is unlikely to increase weight if consumed in moderation. However, instant varieties with added sugar or baking soda may add unwanted calories.
