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Chicken tomato curry
Chicken tomato curry has 128.9 calories per serving (1 Small Cup) — that's 123.8 calories per 100g. It provides 11.5g protein, 3.5g carbs, and 7.6g fat. With a medium glycemic index (GI: 63), this recipe is suitable for weight loss, heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Chicken tomato curry in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories128.9 kcal
- Carbs3.5 g (14.0 kcal)
- Protein11.5 g (46.1 kcal)
- Fats7.6 g (68.8 kcal)
Nutrition Label
Chicken tomato curry
- Serving Size1 Small Cup (100 g)
- Calories128.9 kcal
- Carbs3.5 g
- Fiber1.6 g
- Sugar1.1 g
- Protein11.5 g
- Fat7.6 g
- Saturated fat1.6 g
- Mono unsaturated fat3.0 g
- Poly unsaturated fat2.2 g
- Cholesterol44.7 mg
- Sodium455.3 mg
Nutrition per 100g
- Calories123.8 kcal
- Carbs3.4 g
- Fiber1.5 g
- Sugar1.1 g
- Protein11.1 g
- Fat7.3 g
- Cholesterol42.9 mg
- Sodium437.1 mg
1 serving = 104.2g
Cooking time: 5 minutes
Serves: 6 persons
Ingredients
Chicken
250 Grams
Tomato ripe local
100 Grams
Coriander leaves
20 Grams
Onion small
100 Grams
Turmeric powder
0.5 Tea Spoon
Rice bran oil
2 Table Spoon
Salt
1 Tea Spoon
Water
100 Milliliter
Ginger garlic paste
1 Tea Spoon
Garam masala powder
0.5 Tea Spoon
Black pepper powder
0.5 Tea Spoon
Red chilli powder
1 Tea Spoon
Cinnamon
2 Grams
Coriander powder
0.5 Tea Spoon
Instructions
1
2
Add the spices
Take a cooking vessel, add oil, and heat it. Add cinnamon stick and saute. Add sliced onions and cook till they get soft. Add ginger-garlic paste and saute well to get rid of the raw smell. Add chopped tomatoes, mix well and cook for few minutes.
3
Add chicken
Add the chicken pieces and roast them well for few minutes. Add salt, red chili powder, turmeric powder, coriander powder, mix everything well. Cover the lid and cook the chicken for about ten minutes. Remove the lid, add black pepper powder, add fresh coriander leaves, mix and cook the chicken until the chicken gets tender. Add garam masala powder. Serve hot with roti or rice.
Glycemic Index
63 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 | Chicken tomato curry | Chicken curry | Kombdi rassa | Soya bean sabzi |
|---|---|---|---|---|
| Calories | 128.9 kcal | 135.1 kcal | 135.1 kcal | 155.6 kcal |
| Carbs | 3.5 g | 1.6 g | 1.6 g | 11.3 g |
| Protein | 11.5 g | 17.9 g | 17.9 g | 12.1 g |
| Fat | 7.6 g | 6.4 g | 6.4 g | 6.9 g |
| Fiber | 1.6 g | 0.9 g | 0.9 g | 4.6 g |
| Sugar | 1.1 g | 0.5 g | 0.5 g | 1.5 g |
| Sodium | 455.3 mg | 290.4 mg | 290.4 mg | 213.6 mg |
| Cholesterol | 44.7 mg | 72.7 mg | 72.7 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 128.9 kcal per serving, this is an excellent choice for weight management. With 11.5g protein, it supports lean muscle while cutting kcal. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 63). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Contains 11.5g protein per serving — a moderate amount. Pair with paneer or curd or a bowl of dal to boost protein intake for muscle gain.
Heart Health
Low cholesterol (44.7mg) and low saturated fat (1.6g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Moderate-to-high GI (63) 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. Adequate protein (11.5g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~104.2g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~104.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~104.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~104.2g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Chicken tomato curry stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
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.
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 (257.9-386.8 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.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Chicken tomato curry contains 128.9 kcal (11.5g protein, 3.5g carbs, 7.6g fat). That's 123.8 kcal per 100g. You can track exact portions in the Hint app.
At just 128.9 kcal per serving, this is an excellent choice for weight management. With 11.5g protein, it supports lean muscle while cutting kcal. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 63). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 63 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Chicken tomato curry has 11.5g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Chicken tomato curry is light enough for dinner at 128.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Chicken tomato curry already has good protein (11.5g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Moderate-to-high GI (63) 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
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Curcumin 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/13.2Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7
