Boondi has 421 calories per serving (1 Small Cup) — that's 369.9 calories per 100g. It provides 8.3g protein, 58.4g carbs, and 17.1g fat. With a medium glycemic index (GI: 68), The 4.1g 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 Boondi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 113.8g
Cooking time: 15 minutes
Serves: 6 persons
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
| Nutrient | Boondi | Boondi ladoo | Aam Pazham Rasam | Aam ras |
|---|---|---|---|---|
| Calories | 421 kcal | 130.6 kcal | 93.8 kcal | 93.8 kcal |
| Carbs | 58.4 g | 17 g | 17.6 g | 17.6 g |
| Protein | 8.3 g | 2.5 g | 1.3 g | 1.3 g |
| Fat | 17.1 g | 5.9 g | 2 g | 2 g |
| Fiber | 4.1 g | 1.2 g | 1.4 g | 1.4 g |
| Sugar | 40.5 g | 11.7 g | 16.1 g | 16.1 g |
| Sodium | 24.6 mg | 7.1 mg | 8.6 mg | 8.6 mg |
| Cholesterol | 0 mg | 1.6 mg | 0 mg | 0 mg |
At 421 kcal per serving, this is a higher-kcal dish. The refined carbs contribute to calorie density — consider whole grain alternatives. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
Moderate glycemic index (GI: 68). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response.
Contains 8.3g 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 — saturated fat (5g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
Moderate-to-high GI (68) 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 (8.3g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
1 Small Cup (~113.8g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
1 Small Cup (~113.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
1 Small Cup (~113.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Small Cup (~113.8g) 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.
Reduce serving size by 25% to save ~105.3 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.
Boondi 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 (842.1-1263.1 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 Boondi contains 421 kcal (8.3g protein, 58.4g carbs, 17.1g fat). That's 369.9 kcal per 100g. You can track exact portions in the Hint app.
At 421 kcal per serving, this is a higher-kcal dish. The refined carbs contribute to calorie density — consider whole grain alternatives. 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.
Moderate glycemic index (GI: 68). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 68 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Boondi has 8.3g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Boondi at 421 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 Boondi 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 (68) 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.
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin 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/foods6100092Replacing saturated fats with unsaturated fats improves cardiovascular outcomes
Sacks FM et al. (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory. Circulation.
DOI: 10.1161/CIR.0000000000000510Portion 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
