Bheja fry has 186.9 calories per serving (1 Small Cup) — that's 180.2 calories per 100g. It provides 8.9g protein, 2.6g carbs, and 15.7g fat. With a medium glycemic index (GI: 65), It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Bheja fry in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 103.8g
Cooking time: 10 minutes
Serves: 4 persons
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
| Nutrient | Bheja fry | Udid Dal Ani Kanda | Ulunthu Paruppu Vengayam | Urad dal peyaj shoh |
|---|---|---|---|---|
| Calories | 186.9 kcal | 102.8 kcal | 102.8 kcal | 102.8 kcal |
| Carbs | 2.6 g | 13.2 g | 13.2 g | 13.2 g |
| Protein | 8.9 g | 6 g | 6 g | 6 g |
| Fat | 15.7 g | 2.9 g | 2.9 g | 2.9 g |
| Fiber | 1.3 g | 3.8 g | 3.8 g | 3.8 g |
| Sugar | 0.7 g | 0.2 g | 0.2 g | 0.2 g |
| Sodium | 470.8 mg | 478.1 mg | 478.1 mg | 478.1 mg |
| Cholesterol | 797.6 mg | 0 mg | 0 mg | 0 mg |
At 186.9 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor. Pair with a fiber-rich salad to improve satiety.
Moderate glycemic index (GI: 65). Adding a fiber-rich side dish can help moderate the blood sugar response.
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.
Watch your intake — cholesterol (797.6mg) is on the higher side.
Moderate-to-high GI (65) 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.
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (8.9g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
1 Small Cup (~103.8g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
1 Small Cup (~103.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
1 Small Cup (~103.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Small Cup (~103.8g) 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.
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Bheja fry 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: 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.
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (373.9-560.8 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 Bheja fry contains 186.9 kcal (8.9g protein, 2.6g carbs, 15.7g fat). That's 180.2 kcal per 100g. You can track exact portions in the Hint app.
At 186.9 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor. 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: 65). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 65 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Bheja fry has 8.9g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Bheja fry is light enough for dinner at 186.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Bheja fry 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.
Moderate-to-high GI (65) 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.
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/foods6100092Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2Portion 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
