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Boil the potato
Wash the potatoes, boil them well for 10-12 minutes. Check for doneness by inserting a knife or toothpick in it. Mash, add salt and keep aside.
Cudumpil kaykari centvis
Cudumpil kaykari centvis has 56.1 calories per serving (1 Slice) — that's 124.9 calories per 100g. It provides 2.3g protein, 6.5g carbs, and 2.3g fat. With a medium glycemic index (GI: 69), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Cudumpil kaykari centvis in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Slice (50 g)
- Calories56.1 kcal
- Carbs6.5 g (26.0 kcal)
- Protein2.3 g (9.1 kcal)
- Fats2.3 g (21.0 kcal)
Nutrition Label
Cudumpil kaykari centvis
- Serving Size1 Slice (50 g)
- Calories56.1 kcal
- Carbs6.5 g
- Fiber1.5 g
- Sugar0.9 g
- Protein2.3 g
- Fat2.3 g
- Saturated fat1.2 g
- Mono unsaturated fat0.6 g
- Poly unsaturated fat0.3 g
- Cholesterol4.7 mg
- Sodium263.8 mg
Nutrition per 100g
- Calories124.9 kcal
- Carbs14.5 g
- Fiber3.3 g
- Sugar2.1 g
- Protein5.0 g
- Fat5.2 g
- Cholesterol10.6 mg
- Sodium587.5 mg
1 serving = 44.9g
Cooking time: 10 minutes
Serves: 10 persons
Ingredients
Cheese
15 Grams
Whole wheat bread
100 Grams
Potato
50 Grams
Butter
1 Table Spoon
Cucumber, green, short
50 Grams
Tomato ripe local
50 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
50 Grams
Mint leaves
50 Grams
Onion small
50 Grams
Salt
1 Tea Spoon
chat masala
1 Tea Spoon
Instructions
1
2
Wash the vegetables
Wash peel and slice the onion and cucumber in a round shape. Wash the tomatoes and cut round slices of it as well.
3
Make green chutney
Next, wash and chop the coriander and mint leaves to prepare the green chutney for the sandwich. Add them along with green chilies and salt in a mixer jar and blend to a smooth paste, and try not to add too much water.
4
Assemble the sandwich
Trim the bread from all sides and apply butter on one bread, then apply the green chutney all over. Next, place the cucumber, tomato, onion slices over the bread slice along with the potato. Now, sprinkle salt over the veggies along with chaat masala. Cover this slice with the other one and cut it into bite-size pieces.
5
Grill and serve
Once done with placing the sandwich, spread the grated cheese over it. Grill the sandwich for around 2-3 minutes and once done, serve hot.
Also Known As
Glycemic Index
69 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 | Cudumpil kaykari centvis | Cucumber tomato sandwich | Kakdi Tomato Sandwich | Kheera tamatar sandwich |
|---|---|---|---|---|
| Calories | 56.1 kcal | 67.2 kcal | 67.2 kcal | 67.2 kcal |
| Carbs | 6.5 g | 9.1 g | 9.1 g | 9.1 g |
| Protein | 2.3 g | 3.4 g | 3.4 g | 3.4 g |
| Fat | 2.3 g | 1.9 g | 1.9 g | 1.9 g |
| Fiber | 1.5 g | 1.8 g | 1.8 g | 1.8 g |
| Sugar | 0.9 g | 1.1 g | 1.1 g | 1.1 g |
| Sodium | 263.8 mg | 277.7 mg | 277.7 mg | 277.7 mg |
| Cholesterol | 4.7 mg | 3.5 mg | 3.5 mg | 3.5 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At 56.1 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
Moderate glycemic index (GI: 69). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (2.3g 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 (4.7mg) and low saturated fat (1.2g) 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 (69) 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 Slice (~44.9g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Slice (~44.9g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Slice (~44.9g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Slice (~44.9g) 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
Cudumpil kaykari centvis 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 (112.1-168.2 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 Cudumpil kaykari centvis contains 56.1 kcal (2.3g protein, 6.5g carbs, 2.3g fat). That's 124.9 kcal per 100g. You can track exact portions in the Hint app.
At 56.1 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.
Moderate glycemic index (GI: 69). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 69 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Cudumpil kaykari centvis has 2.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Cudumpil kaykari centvis is light enough for dinner at 56.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Cudumpil kaykari centvis 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 (69) 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
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/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
