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Soaking
Wash and soak moong dal overnight and grind to a fine paste by adding very little water.
Dahi vada
Dahi vada has 223.9 calories per serving (1 Small Cup) — that's 199.6 calories per 100g. It provides 6.4g protein, 13g carbs, and 16.3g fat. With a low glycemic index (GI: 46), this recipe is suitable for diabetes management, heart health, PCOS. The 2.7g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Dahi vada in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories223.9 kcal
- Carbs13.0 g (52.1 kcal)
- Protein6.4 g (25.5 kcal)
- Fats16.3 g (146.3 kcal)
Nutrition Label
Dahi vada
- Serving Size1 Small Cup (100 g)
- Calories223.9 kcal
- Carbs13.0 g
- Fiber2.7 g
- Sugar0.2 g
- Protein6.4 g
- Fat16.3 g
- Saturated fat3.6 g
- Mono unsaturated fat6.2 g
- Poly unsaturated fat5.4 g
- Cholesterol3.9 mg
- Sodium164.6 mg
Nutrition per 100g
- Calories199.6 kcal
- Carbs11.6 g
- Fiber2.4 g
- Sugar0.2 g
- Protein5.7 g
- Fat14.5 g
- Cholesterol3.4 mg
- Sodium146.7 mg
1 serving = 112.2g
Cooking time: 10 minutes
Serves: 6 persons
Ingredients
Black gram dal
100 Grams
Green gram dal
50 Grams
Chillies green - all varieties
2 Grams
Coriander leaves
15 Grams
Ginger fresh
1 Grams
Cumin seeds
0.5 Tea Spoon
Rice bran oil
100 Milliliter
Salt
0.5 Tea Spoon
Water
200 Milliliter
Curd
200 Grams
Instructions
1
2
Making tikkis
The batter should be thick enough to make the vada. Beat the batter very well till light and fluffy. Add green chilies and ginger to it and mix well. Make small balls with it and shape in the form of tikkis.
3
Deep fry the vadas
Put a kadhai over a high flame and heat oil in it. Meanwhile, flatten the top of the ball with wet fingers and drop slowly into the hot oil. Deep fry on medium heat for some time and then fry on low heat till golden brown. Remove these deep-fried vadas into a plate with a kitchen towel. Finish making vadas with the rest of the remaining batter and put them in water as you did for the earlier batch. Now, take a bowl of cold water and let them soak for about 30 minutes.
4
Prepare the curd
Firstly, take 2 cups curd, 2 tbsp sugar, and ½ tsp salt. whisk and mix well making sure everything is well combined.
5
Squeeze the vadas
Now, gently press the soaked vadas between your palms and squeeze out the water and lightly crush them. Place them on a plate and add sweet curd over them.
6
Tempering
Remove oil from the kadai and leave only one teaspoon of it, add cumin seeds, let them crackle. Add this tempering over the curd and enjoy it.
Also Known As
Glycemic Index
46 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Dahi vada | Aratikaya pesara pappu curry | Bachali Kura Pesara Pappu Kura | Bachalikura moong dal curry |
|---|---|---|---|---|
| Calories | 223.9 kcal | 163.7 kcal | 134.5 kcal | 134.5 kcal |
| Carbs | 13 g | 23.3 g | 15.6 g | 15.6 g |
| Protein | 6.4 g | 7.2 g | 7.4 g | 7.4 g |
| Fat | 16.3 g | 4.6 g | 4.7 g | 4.7 g |
| Fiber | 2.7 g | 4.9 g | 4.2 g | 4.2 g |
| Sugar | 0.2 g | 0.8 g | 0.4 g | 0.4 g |
| Sodium | 164.6 mg | 258.3 mg | 258.3 mg | 258.3 mg |
| Cholesterol | 3.9 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 223.9 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor. Pair with a fiber-rich salad to improve satiety.
Diabetes
With a low glycemic index of 46, this recipe supports stable blood sugar levels. The 2.7g fiber further slows glucose absorption.
Muscle Gain
Low protein content (6.4g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (3.9mg) and low saturated fat (3.6g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (46) with 2.7g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~112.2g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~112.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~112.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~112.2g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Dahi vada stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (447.9-671.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Dahi vada contains 223.9 kcal (6.4g protein, 13g carbs, 16.3g fat). That's 199.6 kcal per 100g. You can track exact portions in the Hint app.
At 223.9 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 46, this recipe supports stable blood sugar levels. The 2.7g fiber further slows glucose absorption. The glycemic index is 46 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Dahi vada has 6.4g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Dahi vada at 223.9 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Dahi vada is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (46) with 2.7g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
