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Moisten the rice flakes
Place the poha over a sieve and pour water over it to moisten it.
Batatyachi Pohe Tikki
Batatyachi Pohe Tikki has 99 calories per serving (1 Small Piece) — that's 304.5 calories per 100g. It provides 2.1g protein, 10.3g carbs, and 5.5g fat. With a medium glycemic index (GI: 67), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Batatyachi Pohe Tikki in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories99.0 kcal
- Carbs10.3 g (41.3 kcal)
- Protein2.1 g (8.4 kcal)
- Fats5.5 g (49.2 kcal)
Nutrition Label
Batatyachi Pohe Tikki
- Serving Size1 Small Piece (30 g)
- Calories99.0 kcal
- Carbs10.3 g
- Fiber1.2 g
- Sugar0.3 g
- Protein2.1 g
- Fat5.5 g
- Saturated fat1.0 g
- Mono unsaturated fat2.4 g
- Poly unsaturated fat1.6 g
- Cholesterol0.0 mg
- Sodium217.7 mg
Nutrition per 100g
- Calories304.5 kcal
- Carbs31.8 g
- Fiber3.6 g
- Sugar1.0 g
- Protein6.5 g
- Fat16.8 g
- Cholesterol0.0 mg
- Sodium669.9 mg
1 serving = 32.5g
Cooking time: 25 minutes
Serves: 9 persons
Ingredients
Peanuts
3 Table Spoon
Rice flakes
100 Grams
Potato brown skin small
100 Grams
Chillies green - all varieties
10 Grams
Turmeric powder
0.5 Tea Spoon
Rice bran oil
2 Table Spoon
Salt
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Instructions
1
2
Boil the potatoes
Boil the potatoes, peel and mash them and keep them aside.
3
Mix the ingredients
Chop green chilies and add them to mashed potatoes in a bowl. Add salt, turmeric powder, red chili powder, crushed peanuts, and poha and mix together.
4
Shallow fry the tikkis
Heat 3-4 tbsps oil in a non-stick pan. Shape the poha mixture into round tikkis and place them on the pan and shallow fry on medium heat, turning sides, till both sides are golden.
5
Serve hot
Drain on absorbent paper and serve hot.
Also Known As
Glycemic Index
67 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
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 | Batatyachi Pohe Tikki | French beans alu kari | French beans bangaladumpa curry | French beans potato curry |
|---|---|---|---|---|
| Calories | 99 kcal | 75.1 kcal | 75.1 kcal | 75.1 kcal |
| Carbs | 10.3 g | 6.5 g | 6.5 g | 6.5 g |
| Protein | 2.1 g | 2.5 g | 2.5 g | 2.5 g |
| Fat | 5.5 g | 4.3 g | 4.3 g | 4.3 g |
| Fiber | 1.2 g | 4.2 g | 4.2 g | 4.2 g |
| Sugar | 0.3 g | 0.8 g | 0.8 g | 0.8 g |
| Sodium | 217.7 mg | 251.8 mg | 251.8 mg | 251.8 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
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Health Goals Suitability
Weight Loss
At 99 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
Moderate glycemic index (GI: 67). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (2.1g 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
Zero cholesterol and low saturated fat (1g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (67) 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.
Portion Guidance
Weight Loss
1 Small Piece (~32.5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~32.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~32.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~32.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
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
Batatyachi Pohe Tikki 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.
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 (197.9-296.9 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 Batatyachi Pohe Tikki contains 99 kcal (2.1g protein, 10.3g carbs, 5.5g fat). That's 304.5 kcal per 100g. You can track exact portions in the Hint app.
At 99 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.
Moderate glycemic index (GI: 67). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 67 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Batatyachi Pohe Tikki has 2.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Batatyachi Pohe Tikki is light enough for dinner at 99 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Batatyachi Pohe Tikki 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 (67) 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/foods6100092Portion 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
