Medu Vada
Medu Vada is a savory, deep-fried South Indian snack with a distinctive donut shape, made from a ground batter of urad dal (black lentils). It is known for its crispy exterior and soft, fluffy interior, and is a staple breakfast item often served with sambar and coconut chutney.
🍽️ Nutrition at a glance
Medu Vada is high in protein and fat due to its lentil base and deep-frying method, while being relatively lower in carbohydrates compared to other fried snacks. A typical serving of two vadas provides roughly 200-250 calories, along with dietary fiber and essential minerals like iron.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 8 g |
| Carbs | 30 g |
| Fat | 12 g |
| Fiber | 4 g |
| Sugar | 2 g |
| Sodium | 350 mg |
| Potassium | 250 mg |
| Iron | 2.5 mg |
| Magnesium | 40 mg |
| Phosphorus | 120 mg |
| Folate | 60 mcg |
| Vitamin B6 | 0.2 mg |
| Thiamin (B1) | 0.1 mg |
| Niacin (B3) | 1.5 mg |
Per 2 pieces (120 g) · estimated, varies by recipe
💡 What's interesting
The unique donut shape isn't just for aesthetics; the central hole ensures even cooking and creates more surface area for a crispier texture. Nutritionally, the urad dal base makes it a surprisingly good plant-based protein source, especially valued in vegetarian diets.
