Calories in Momos - Nutritional Facts and Health Benefits

Momos are like little dough pockets filled with yummy stuff, often meat or veggies. They're a bit like tiny, steamed treasure chests that you dip in spicy sauces for extra fun. People love eating them in places like Nepal, Tibet, and India. They’re kind of like a party in your mouth! 

Nutritional Facts of Momos

Momos are like tiny, doughy hugs filled with delicious meat or veggies. Each one packs a punch with only 40-60 calories, so you can enjoy a few without guilt. They’ve got a little bit of protein, if made using non-veg or paneer, around 1-2 grams. With about 1-2 grams of fat, they’re as light as a dab of butter. They’re also a quick energy boost with 5-7 grams of carbs, just like munching on one-quarter of a roti. But don’t count on them to fill you up because they’re low on fiber, less than 1 gram! Steamed momos are like the health champions, while fried ones are the naughty, crunchy cousins. Dip them in spicy sauce or add extra veggies for a flavor party! Overall, momos are a fun, bite-sized treat that’s easy to fit into your day. 

Healthier Alternatives of Momos

  1. Whole Wheat and Veggie-Packed: Switching to whole wheat dough significantly boosts their nutritional value. It is packed with fiber, which helps with digestion and keeps you full longer. It also contains more B vitamins, zinc, and magnesium making your momos not only healthier but also more satisfying.

Filling momos with a variety of vegetables like spinach, carrots, bell peppers, mushrooms, etc. makes them rich in vitamins, antioxidants, and fiber. These veggies provide vitamin C, vitamin A, and potassium, which are great for your overall health. Additionally, fiber helps in maintaining a healthy digestive system and adds a crunchy texture to your momos, making them both delicious and nutritious.

  1. Steamed: Steaming helps retain most of the nutrients and keeps the calorie count low. It avoids the excess oil and fats associated with frying. This makes the momos lighter and healthier without compromising on taste. Steamed momos are a great option if you're watching your calorie intake or looking to maintain a balanced diet. They’re also easier to digest and less likely to cause the greasy feeling often associated with fried foods.

  2. Quinoa and Tofu Fillings: Quinoa is a superfood, high in protein and fiber. Using quinoa as a filling adds a nutty flavor and boosts their nutritional profile. Quinoa contains all nine essential amino acids, making it a complete protein source, which is especially beneficial for vegetarians. It's also rich in iron, magnesium, and manganese.

Tofu & Paneer is another excellent alternative for traditional momo fillings. It’s a great source of protein and contains fewer calories than meat. They are rich in calcium and iron, which are important for bone health and oxygen transport in the body. 

  1. Baked Momos: Baking helps reduce fat and calories. Baked momos get a nice, crispy texture on the outside without the need for deep frying, making them a healthier alternative. Baking helps avoid unhealthy oils, making the momos lighter and easier to digest. This method is perfect for enjoying a bit of crunch but mindfully.
  2. Veggie Wrappers: Using thin slices of vegetables like zucchini or cucumber as wrappers instead of traditional dough is a creative way to reduce carbohydrates and increase fiber and nutrient intake. This alternative not only lowers the calorie content but also adds a fresh, crunchy texture to your momos. Vegetables like zucchini are low in calories but high in vitamins A and C, which are good for overall well-being. This method makes your momos a refreshing and low-carb option that’s perfect for a light and healthy meal.

Health Benefits of Eating Momos

Eating momos, especially when prepared with healthier ingredients and methods, can offer several health benefits. Here’s a rundown of the health benefits of enjoying these delightful dumplings:

  1. Nutritious and Yummy: Momos can be stuffed with veggies and lean proteins like chicken, paneer, and tofu, making them packed with vitamins, fiber, and protein. It's like a tasty little health boost in every bite!
  2. Low-Calorie Delight: When steamed or baked or made with zucchini or cucumber, momos are low in calories, perfect for snacking without the guilt. You get to enjoy something delicious that won’t weigh you down.
  3. Protein Power: Filled with meats or tofu, momos are a great source of protein, helping you stay full longer and giving your muscles some love. Think of them as tiny, tasty protein bombs!
  4. Heart-Friendly Snack: Using whole grains and lean fillings makes momos a heart-healthy treat. They’re like a little hug for your heart, especially if you avoid frying and go for steaming or baking.
  5. Energy Boosters: Momos provide a good mix of carbs and protein for a quick energy boost. They’re perfect for when you need a yummy pick-me-up during your day!

So, enjoy your momos knowing they’re not just delicious but also good for you!

Adverse Effects of Overconsumption of Momos

  1. Weight Gain Alert: Eating too many momos, especially the fried ones, can sneakily add up on calories and fat, making those extra pounds pile on quickly! 
  2. Tummy Troubles: Momos might be low in fiber, so eating a lot can lead to bloating and constipation. Your belly might not be happy with a momo overload! 
  3. Salt Overload: Momos can be high in sodium, especially the store-bought or street versions, which can raise your blood pressure and make your heart work extra hard. 
  4. Food Safety Fears: Too many momos, especially from street vendors, can increase the risk of food poisoning due to potential hygiene issues and undercooked fillings. 
  5. Sugar Rollercoaster: Momo dough is high in refined carbs, which can lead to blood sugar spikes and crashes, leaving you feeling tired and cranky.

So, enjoy your momos in moderation and keep those negative effects at bay! 

Ways to Burn Calories After Consuming Momos

After indulging in some tasty momos, a great way to burn off those extra calories is by going for a brisk walk around your neighborhood or a nearby park. A 30-minute walk can help you burn calories while giving you a refreshing break. If you’re in the mood for some fun, put on your favorite music and dance around your living room for 20-30 minutes; it's a joyous way to get moving and burn off the momo indulgence. Another effective option is to head out for a 20-minute jog or run, which gets your heart pumping and calories burning quickly. If you have a jump rope handy, skipping for about 15 minutes can be a playful and efficient cardio workout. Riding your bike around for 30 minutes is not only a great way to burn calories but also an opportunity to enjoy the outdoors. You can also opt for a quick 20-minute home workout with exercises like jumping jacks, squats, and push-ups—it's convenient and doesn’t require any equipment. If you have access to a pool, swimming for about 30 minutes offers a full-body workout that's gentle on the joints and burns a significant number of calories. Playing a sport such as basketball, soccer, or tennis for an hour is another fun way to get active and burn off calories. For a quick but effective workout, find some stairs and climb up and down for 15-20 minutes, which helps to burn calories and strengthen your legs. By choosing any of these activities, you can have fun while effectively burning off those momo calories! 

But remember to not do a workout for at least 2 hours after eating momos or any food or meal for that matter!

Conclusion

Momos are delightful, bite-sized treats enjoyed worldwide for their delicious flavors and satisfying fillings. They offer a fun way to get a quick boost of energy, especially when packed with nutritious ingredients like veggies or lean meats. However, moderation is key to enjoying it without the downside of extra calories or unhealthy fats. Healthier options like steaming or using whole wheat wrappers can make them a guilt-free snack. Balancing your love for momos with some light physical activities such as a brisk walk or a fun dance session ensures you can savor them without compromising your health. Enjoying momos in a mindful and balanced way lets you indulge in this tasty treat while maintaining a healthy lifestyle! 


Suha Warekar

Registered Dietitian