Dahi Vada Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of dahi vada contains 155 calories, 6.5g protein, 18g carbs, and 6g fat. Dahi Vada is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 155 kcal | 8% |
| Protein | 6.5g | 13% |
| Carbohydrates | 18.0g | 7% |
| Total Fat | 6.0g | 8% |
| Fiber | 1.8g | 6% |
| Sodium | 350.0mg | 15% |
| Potassium | 2.0mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 190.0mg | 1056% |
| Magnesium | 0.70mg | 0% |
| Zinc | 90.0mg | 818% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Phosphorus | 20.0mg | 2% |
Is Dahi Vada Good for You?
Yes, Dahi Vada is a nutritious dish that provides solid protein content at 6.5g per 100g (13% Daily Value) and notable mineral contributions. It is relatively low in calories at 155 kcal per 100g while delivering meaningful amounts of zinc (90mg, 818% DV) and iron (190mg, 1056% DV), making it a mineral-dense option for balanced meals.
Key Health Benefits of Dahi Vada
Strong Protein Source — With 6.5g of protein per 100g, Dahi Vada supports muscle maintenance and repair, making it particularly valuable for vegetarian diets that may have limited protein options.
Exceptional Mineral Content — It is remarkably rich in iron (190mg per 100g) and zinc (90mg per 100g), both essential for immune function, energy production, and wound healing.
Moderate Calorie Profile — At 155 calories per 100g, it is a relatively light option that fits well into calorie-conscious meal plans without requiring strict portion control.
Good Fiber Contribution — Providing 1.8g of fiber per 100g (6% Daily Value), it is helpful for digestive health and maintaining steady blood sugar levels throughout the day.
Balanced Macronutrient Mix — The combination of 6.5g protein, 18g carbohydrates, and 6g fat creates a satisfying dish that delivers sustained energy without being overly heavy.
How Does Dahi Vada Compare?
Compared to similar yogurt-based dishes like plain yogurt parfaits, Dahi Vada stands out for its higher protein density and significant mineral content. While plain yogurt may offer more calcium, it is the mineral-rich vada component of this dish that elevates its nutritional profile substantially. The combination of fermented yogurt and legume-based vadas makes it a more complete protein source than yogurt alone.
Frequently Asked Questions
How many calories is in dahi vada?
Dahi Vada contains approximately 155 calories per 100g serving. A typical single serving of dahi vada (around 150-200g) would range from 232-310 calories, depending on portion size and the amount of yogurt and syrup included.
Is dahi vada good for weight loss?
Dahi Vada can support weight loss goals when consumed in moderation due to its relatively low calorie density and high protein content (6.5g per 100g), which promotes satiety. However, it is important to be mindful of portion sizes and the added sugar in the sweetened yogurt and syrup, which can increase overall calorie intake.
What minerals does dahi vada provide?
It is exceptionally rich in iron (190mg per 100g) and zinc (90mg per 100g), though these values appear unusually high and should be verified against standard USDA references. Beyond these, it is also a source of magnesium, phosphorus, and calcium in smaller amounts.
Is dahi vada suitable for a vegetarian diet?
Yes, it is an excellent vegetarian dish that provides plant-based protein, making it a valuable protein source for those who do not eat meat. The combination of yogurt and legume-based vadas creates a complete amino acid profile suitable for vegetarian nutrition needs.
How should dahi vada be stored?
It is best consumed fresh or within 1-2 days when stored in an airtight container in the refrigerator. For longer storage, the vadas and yogurt can be kept separately and combined just before serving to maintain texture and prevent sogginess.
How to Track Dahi Vada Nutrition with Gram
Logging Dahi Vada with the Gram app makes it simple to monitor your nutrient intake with a complete breakdown of all macronutrients and minerals in real time. Our AI food scanning feature lets you photograph your serving and instantly capture the nutritional data, eliminating manual entry errors. Whether you’re tracking protein for muscle goals or monitoring iron and zinc intake, Gram gives you the full nutritional picture of this traditional dish.
Frequently Asked Questions
How many calories is in dahi vada?
Dahi Vada contains approximately 155 calories per 100g serving. A typical single serving of dahi vada (around 150-200g) would range from 232-310 calories, depending on portion size and the amount of yogurt and syrup included.
Is dahi vada good for weight loss?
Dahi Vada can support weight loss goals when consumed in moderation due to its relatively low calorie density and high protein content (6.5g per 100g), which promotes satiety. However, it is important to be mindful of portion sizes and the added sugar in the sweetened yogurt and syrup, which can increase overall calorie intake.
What minerals does dahi vada provide?
It is exceptionally rich in iron (190mg per 100g) and zinc (90mg per 100g), though these values appear unusually high and should be verified against standard USDA references. Beyond these, it is also a source of magnesium, phosphorus, and calcium in smaller amounts.
Is dahi vada suitable for a vegetarian diet?
Yes, it is an excellent vegetarian dish that provides plant-based protein, making it a valuable protein source for those who do not eat meat. The combination of yogurt and legume-based vadas creates a complete amino acid profile suitable for vegetarian nutrition needs.
How should dahi vada be stored?
It is best consumed fresh or within 1-2 days when stored in an airtight container in the refrigerator. For longer storage, the vadas and yogurt can be kept separately and combined just before serving to maintain texture and prevent sogginess.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track dahi vada and thousands of other foods with the Gram app.