Looking for a Personalized Diet Plan?

arrowTry the Hint app

Boondi ladoo

Boondi ladoo has 130.6 calories per serving (1 Small Piece) — that's 424.2 calories per 100g. It provides 2.5g protein, 17g carbs, and 5.9g fat. With a high glycemic index (GI: 77), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.

Track the exact calories and macros of Boondi ladoo in the Hint app — India's comprehensive recipe and nutrition tracking platform.

Boondi ladoo
  • Serving Size 1 Small Piece (30 g)
  • Calories130.6 kcal
  • Carbs17.0 g (67.8 kcal)
  • Protein2.5 g (10.0 kcal)
  • Fats5.9 g (52.7 kcal)

Nutrition Label

Boondi ladoo

  • Serving Size1 Small Piece (30 g)
  • Calories130.6 kcal
  • Carbs17.0 g
  • Fiber1.2 g
  • Sugar11.7 g
  • Protein2.5 g
  • Fat5.9 g
  • Saturated fat1.9 g
  • Mono unsaturated fat1.8 g
  • Poly unsaturated fat1.7 g
  • Cholesterol1.6 mg
  • Sodium7.1 mg

Nutrition per 100g

  • Calories424.2 kcal
  • Carbs55.1 g
  • Fiber3.9 g
  • Sugar38.0 g
  • Protein8.1 g
  • Fat19.0 g
  • Cholesterol5.3 mg
  • Sodium23.2 mg

1 serving = 30.8g

Cooking time: 15 minutes

Serves: 23 persons

Ingredients

Ghee clarified butter
1 Table Spoon
Sugar
250 Grams
Oil
100 Milliliter
Cardamom green
2 Grams
Cashew nut
1 Table Spoon
Water
75 Milliliter
Besan
250 Grams
Saffron
3 Grams

Instructions

1
Fry the boondis
Take a dry perforated ladle and place it above the hot oil. Don't keep too much on a height, as the batter droplets, when falling from a height, do not give a round shape. With a spoon add some batter on the perforated spoon ladle. Spread the batter lightly with a spoon. Finish up the batter on the perforated spoon ladle this way. Fry the boondis till they are cooked. Don't make them crisp or overdo the frying. When the oil stops sizzling, remove the boondis.
2
Add to sugar syrup
Strain the fried boondi well with a slotted spoon and then add them directly to the hot sugar syrup. Fry all the boondis with the above method and then add them to the sugar syrup.
3
Make ladoos
Finally, add cardamom powder, black cardamon seeds, ghee. Ghee helps in binding the boondi ladoos.Mix well and shape the boondi mixture into ladoos Place the boondi ladoos in a small muffin liner. Garnish the boondi laddu with raisins or cashews.
4
Making sugar syrup
Mix sugar and water in a pan. Keep the sugar solution on the stovetop on low heat. Cook the sugar syrup, till you get a one-thread consistency. Switch off the flame. Keep the sugar solution aside.
5
Making batter
Take all the dry ingredients for the boondi batter in a mixing bowl - besan/gram flour & saffron powder. Add water to make a smooth batter. Tap the wired whisk or the handle of a spoon that has a bit of batter into the hot oil. The boondis should have a round shape.

Glycemic Index

77 High
Low
Medium
High

Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.

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

NutrientBoondi ladooBesan ladooBesanche ladooBeson ladoo
Calories130.6 kcal140.6 kcal140.6 kcal140.6 kcal
Carbs17 g17.6 g17.6 g17.6 g
Protein2.5 g4 g4 g4 g
Fat5.9 g6 g6 g6 g
Fiber1.2 g1.8 g1.8 g1.8 g
Sugar11.7 g9.6 g9.6 g9.6 g
Sodium7.1 mg10.4 mg10.4 mg10.4 mg
Cholesterol1.6 mg10.1 mg10.1 mg10.1 mg

Similar Recipes

Besan ladoo Besanche ladoo Beson ladoo Gramflour ladoo Kadlet Lattu Boondi Jeedi pappu katli kaju katli Kaju ki barfi Coconut ladoo Kobbari ladu Naralache ladoo Nariyal ke ladoo Narkel Ladoo Thengai Laddu

Health Goals Suitability

Weight Loss

At 130.6 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

Higher glycemic index (GI: 77) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion.

Muscle Gain

Low protein content (2.5g 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

Low cholesterol (1.6mg) and low saturated fat (1.9g) 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 (77) 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. The spices aid digestion, which can be sluggish in hypothyroidism.

Portion Guidance

Weight Loss

1 Small Piece (~30.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.

Muscle Gain

1 Small Piece (~30.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.

Diabetes

1 Small Piece (~30.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.

General

1 Small Piece (~30.8g) 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

Boondi ladoo 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 (261.1-391.7 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 Boondi ladoo contains 130.6 kcal (2.5g protein, 17g carbs, 5.9g fat). That's 424.2 kcal per 100g. You can track exact portions in the Hint app.

At 130.6 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.

Higher glycemic index (GI: 77) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion. The glycemic index is 77 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.

Boondi ladoo has 2.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.

Yes, Boondi ladoo is light enough for dinner at 130.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.

Since Boondi ladoo 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 (77) 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.

Related Reading

Indian Diet Plan for Weight Lossweight lossDiabetes Diet PlandiabetesHigh Protein Indian Dietmuscle gainGhee Calories & Nutritionghee nutritionHbA1c Calculatorhealth tool

Scientific References

  1. 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/foods6100092

  2. Portion 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

Looking for a Personalized Diet Plan?

Try the Hint app

google play icon
    • 1352
apple store icon
    • 292
promo banner