Bandhakopi Pakora has 319.8 calories per serving (1 Small Cup) — that's 298.9 calories per 100g. It provides 8.9g protein, 22.9g carbs, and 21.4g fat. With a low glycemic index (GI: 46), this recipe is suitable for diabetes management, heart health, PCOS. The 5.1g 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 Bandhakopi Pakora in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 107g
Cooking time: 15 minutes
Serves: 5 persons
Likely to produce a slower, steadier rise in blood glucose for most people.
| Nutrient | Bandhakopi Pakora | Paneer pakora | Cheera Pakkora | Kanda Bhaji |
|---|---|---|---|---|
| Calories | 319.8 kcal | 364.4 kcal | 290.6 kcal | 296.6 kcal |
| Carbs | 22.9 g | 24.6 g | 20.6 g | 22.4 g |
| Protein | 8.9 g | 12.2 g | 8.5 g | 8.3 g |
| Fat | 21.4 g | 24.1 g | 19.4 g | 19.3 g |
| Fiber | 5.1 g | 4.6 g | 5.4 g | 5.4 g |
| Sugar | 4.3 g | 6.3 g | 3.7 g | 5.1 g |
| Sodium | 212 mg | 212.5 mg | 197.8 mg | 188.6 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
At 319.8 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
With a low glycemic index of 46, this recipe supports stable blood sugar levels. The 5.1g fiber further slows glucose absorption. The protein content (8.9g) helps prevent blood sugar spikes.
Contains 8.9g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Zero cholesterol and low saturated fat (4g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
Low GI (46) with 5.1g 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 Small Cup (~107g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
1 Small Cup (~107g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
1 Small Cup (~107g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Small Cup (~107g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Reduce serving size by 25% to save ~80 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Bandhakopi Pakora 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 (639.7-959.5 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
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.
One serving of Bandhakopi Pakora contains 319.8 kcal (8.9g protein, 22.9g carbs, 21.4g fat). That's 298.9 kcal per 100g. You can track exact portions in the Hint app.
At 319.8 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 46, this recipe supports stable blood sugar levels. The 5.1g fiber further slows glucose absorption. The protein content (8.9g) helps prevent blood sugar spikes. The glycemic index is 46 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Bandhakopi Pakora has 8.9g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Bandhakopi Pakora at 319.8 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Bandhakopi Pakora 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 (46) with 5.1g 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
