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Wash and chop the vegetables
Wash and chop the vegetables and keep them aside.
Aloo makhana curry
Aloo makhana curry has 150.8 calories per serving (1 Small Cup) — that's 128.3 calories per 100g. It provides 3.6g protein, 15.3g carbs, and 8.4g fat. With a high glycemic index (GI: 75), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Aloo makhana curry in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories150.8 kcal
- Carbs15.3 g (61.1 kcal)
- Protein3.6 g (14.4 kcal)
- Fats8.4 g (75.4 kcal)
Nutrition Label
Aloo makhana curry
- Serving Size1 Small Cup (100 g)
- Calories150.8 kcal
- Carbs15.3 g
- Fiber1.7 g
- Sugar0.5 g
- Protein3.6 g
- Fat8.4 g
- Saturated fat3.7 g
- Mono unsaturated fat2.6 g
- Poly unsaturated fat1.5 g
- Cholesterol13.0 mg
- Sodium340.3 mg
Nutrition per 100g
- Calories128.3 kcal
- Carbs13.0 g
- Fiber1.5 g
- Sugar0.5 g
- Protein3.1 g
- Fat7.1 g
- Cholesterol11.1 mg
- Sodium289.6 mg
1 serving = 117.5g
Cooking time: 10 minutes
Serves: 5 persons
Ingredients
Ghee clarified butter
2 Table Spoon
Tomato ripe local
200 Grams
Potato brown skin big
100 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
15 Grams
Ginger fresh
0.5 Tea Spoon
Asafoetida
1 Grams
Cumin seeds
1 Tea Spoon
Turmeric powder
2 Grams
Rice bran oil
1 Table Spoon
Salt
1 Tea Spoon
Water
100 Grams
Red chilli powder
1 Tea Spoon
Makhana lotus seeds dried
100 Grams
Instructions
1
2
Grinding
Combine chopped tomato, green chili, and ginger. Make a smooth puree in the blender using 1 – 2 tablespoons of water. Set aside.
3
Frying
Heat 2 tablespoons of ghee in a kadhai. Fry the foxnuts (makhana) until crisp. Transfer to a plate. In the same kadhai add potato pieces and fry till they turn light golden in color. Transfer to a plate and set aside.
4
Sauteing
Heat oil in the same kadhai. Add cumin seeds and asafoetida. Fry for 10 – 20 seconds. Next, add the tomato masala and fry the masala over low heat. Add the spices, salt, and cook till the oil starts separating from the tomato masala.
5
Cooking
Add the roasted foxnut and potatoes, stir to combine nicely. Adjust the quantity using water. Cook for 15 minutes. Turn off the heat. Garnish with chopped coriander and serve.
Glycemic Index
75 High
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
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 | Aloo makhana curry | Kaalan Makkana Kari | Khumb Makhana Curry | Koon mukham kari |
|---|---|---|---|---|
| Calories | 150.8 kcal | 167.7 kcal | 143.8 kcal | 143.8 kcal |
| Carbs | 15.3 g | 15.3 g | 13.1 g | 13.1 g |
| Protein | 3.6 g | 4 g | 4 g | 4 g |
| Fat | 8.4 g | 10 g | 8.4 g | 8.4 g |
| Fiber | 1.7 g | 1.7 g | 2 g | 2 g |
| Sugar | 0.5 g | 0.6 g | 0.5 g | 0.5 g |
| Sodium | 340.3 mg | 408.8 mg | 341 mg | 341 mg |
| Cholesterol | 13 mg | 15.7 mg | 13 mg | 13 mg |
Health Goals Suitability
Weight Loss
At 150.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Higher glycemic index (GI: 75) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion.
Muscle Gain
Low protein content (3.6g 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 (13mg) and low saturated fat (3.7g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
Moderate-to-high GI (75) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
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 (~117.5g) 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 (~117.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~117.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~117.5g) 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
Aloo makhana curry 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.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
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 (301.6-452.4 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 Aloo makhana curry contains 150.8 kcal (3.6g protein, 15.3g carbs, 8.4g fat). That's 128.3 kcal per 100g. You can track exact portions in the Hint app.
At 150.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Higher glycemic index (GI: 75) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion. The glycemic index is 75 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Aloo makhana curry has 3.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Aloo makhana curry is light enough for dinner at 150.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Aloo makhana curry is low 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.
Moderate-to-high GI (75) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Curcumin 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/foods6100092Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
