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Washing
Wash and clean the turkey thoroughly.
Bhaja tarki
Bhaja tarki has 92.7 calories per serving (1 Large Piece) — that's 183 calories per 100g. It provides 9.3g protein, 1.8g carbs, and 5.4g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management, heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Bhaja tarki in the Hint app — India's comprehensive recipe and nutrition tracking platform.
93kcal
per piece
- Protein
- 9.3 g
- Carbs
- 1.8 g
- Fat
- 5.4 g
- GI
- 55 (Low)
Non-vegetarian
Prep: 10 minCook: 180 min Total: 190 minServes 32
Contains:Dairy
Detected from the ingredient list. If you have an allergy, always check product labels.
- Serving Size 1 large piece (50.7 g)
- Calories92.7 kcal
- Carbs1.8 g (7.3 kcal)
- Protein9.3 g (37.2 kcal)
- Fat5.4 g (48.2 kcal)
Calories by portion
Calories and macros of Bhaja tarki for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| 1 Bhaja tarki | 51 | 93 | 9.3 | 1.8 | 5.4 |
| 2 Bhaja tarki | 101 | 185 | 18.6 | 3.7 | 10.7 |
| 3 Bhaja tarki | 152 | 278 | 27.9 | 5.5 | 16.1 |
| 4 Bhaja tarki | 203 | 371 | 37.2 | 7.3 | 21.4 |
| 100 g | 100 | 183 | 18.4 | 3.6 | 10.6 |
Nutrition Label
Bhaja tarki
- Serving Size1 large piece (50.7 g)
- Calories92.7 kcal
- Carbs1.8 g
- Fiber0.5 g
- Sugar0.6 g
- Protein9.3 g
- Fat5.4 g
- Saturated fat2.7 g
- Mono unsaturated fat1.8 g
- Poly unsaturated fat0.4 g
- Cholesterol33.2 mg
- Sodium295.0 mg
Nutrition per 100g
- Calories183.0 kcal
- Carbs3.6 g
- Fiber1.1 g
- Sugar1.1 g
- Protein18.4 g
- Fat10.6 g
- Cholesterol65.5 mg
- Sodium582.0 mg
1 serving = 50.7g
Ingredients
Turkey
1000 g
Butter
150 g
Olive oil
2 tbsp
Parsley
50 g
Lemon juice
4 tbsp
Garlic small clove
50 g
Onion small
250 g
Salt
2 tsp
Black pepper powder
2 tbsp
Instructions
1
2
Prepare a butter mixture
First, heat butter in a pan kept over medium flame. Once the butter melts add lemon juice and a 1 pinch of thyme leaves and parsley in the pan. Cook for 3-5 minutes and keep aside until needed next.
3
Preparation
Now, take the whole turkey and keep it on a large pan. Generously sprinkle salt and pepper all over the turkey and in the turkey cavity. Then stuff the cavity with thyme leaves, lemon wedges, chopped onion and garlic. Brush the turkey with the butter mixture prepared.
4
Baking
Now, preheat oven at 350 degree Celsius. Place the marinated turkey with breast side up on the roasting rack set in a metal-roasting pan for 2 hours.
5
Serving
Once done, remove the turkey and cover with a foil for at least 20 minutes. Serve hot.
How long to burn it off
Time a 65 kg adult needs to burn one serving (93 kcal).
- Brisk walking (5 km/h)23 min≈ 2,300 steps
- Running (8 km/h)10 min
- Cycling (moderate)12 min
- Yoga33 min
Also Known As
Glycemic Index
55 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
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 | Bhaja tarki | TIlapia | Chicken alfredo | Cauliflower rice |
|---|---|---|---|---|
| Calories | 92.7 kcal | 135.4 kcal | 404.4 kcal | 665.7 kcal |
| Carbs | 1.8 g | 2.3 g | 24.4 g | 6.7 g |
| Protein | 9.3 g | 0.9 g | 7.9 g | 2 g |
| Fat | 5.4 g | 13.6 g | 30.6 g | 70.1 g |
| Fiber | 0.5 g | 1.1 g | 1 g | 6.2 g |
| Sugar | 0.6 g | 0.3 g | 1.5 g | 0.1 g |
| Sodium | 295 mg | 192.8 mg | 429.2 mg | 350.8 mg |
| Cholesterol | 33.2 mg | 35.6 mg | 45.3 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 92.7 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 55, this recipe supports stable blood sugar levels. The protein content (9.3g) helps prevent blood sugar spikes.
Muscle Gain
Contains 9.3g protein per serving — a moderate amount. Pair with eggs or chicken or a bowl of dal to boost protein intake for muscle gain.
Heart Health
Low cholesterol (33.2mg) and low saturated fat (2.7g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (9.3g) supports healthy thyroid function.
Portion Guidance
Weight Loss
1 Large Piece (~50.7g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Large Piece (~50.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Large Piece (~50.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Large Piece (~50.7g) 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.
Meal prep friendly
Bhaja tarki 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 (185.5-278.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Bhaja tarki contains 92.7 kcal (9.3g protein, 1.8g carbs, 5.4g fat). That's 183 kcal per 100g. You can track exact portions in the Hint app.
At 92.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 55, this recipe supports stable blood sugar levels. The protein content (9.3g) helps prevent blood sugar spikes. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Bhaja tarki has 9.3g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Bhaja tarki is light enough for dinner at 92.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Bhaja tarki 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.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
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.26.8.2261Curcumin 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
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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