Jai moong dal vada has 143 calories per serving (1 Large Piece) — that's 288 calories per 100g. It provides 5.1g protein, 11.9g carbs, and 8.3g fat. With a low glycemic index (GI: 30), this recipe is suitable for weight loss, diabetes management, heart health and more. The 4g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Jai moong dal vada in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 49.7g
Cooking time: 15 minutes
Serves: 13 persons
Likely to produce a slower, steadier rise in blood glucose for most people.
| Nutrient | Jai moong dal vada | Bandhakopi Bhora | Cabbage vada | Kobiche vade |
|---|---|---|---|---|
| Calories | 143 kcal | 127.9 kcal | 127.9 kcal | 127.9 kcal |
| Carbs | 11.9 g | 8.8 g | 8.8 g | 8.8 g |
| Protein | 5.1 g | 3.9 g | 3.9 g | 3.9 g |
| Fat | 8.3 g | 8.5 g | 8.5 g | 8.5 g |
| Fiber | 4 g | 3.2 g | 3.2 g | 3.2 g |
| Sugar | 0.6 g | 0.6 g | 0.6 g | 0.6 g |
| Sodium | 156.4 mg | 201.9 mg | 201.9 mg | 201.9 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
At just 143 kcal per serving, this is an excellent choice for weight management. The 4g of dietary fiber promotes satiety, helping you feel full longer.
With a low glycemic index of 30, this recipe supports stable blood sugar levels. The 4g fiber further slows glucose absorption.
Low protein content (5.1g 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.
Zero cholesterol and low saturated fat (1.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
Low GI (30) with 4g 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.
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
1 Large Piece (~49.7g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
1 Large Piece (~49.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
1 Large Piece (~49.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Large Piece (~49.7g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Jai moong dal vada stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
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.
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (286-428.9 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
One serving of Jai moong dal vada contains 143 kcal (5.1g protein, 11.9g carbs, 8.3g fat). That's 288 kcal per 100g. You can track exact portions in the Hint app.
At just 143 kcal per serving, this is an excellent choice for weight management. The 4g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 30, this recipe supports stable blood sugar levels. The 4g fiber further slows glucose absorption. The glycemic index is 30 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Jai moong dal vada has 5.1g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Jai moong dal vada is light enough for dinner at 143 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Jai moong dal 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 (30) with 4g 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.
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
