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Washing and soaking
Rinse the rice in a sieve three times, or until the water runs clear. For fluffier rice, the rice should be soaked for at least 15 minutes prior to cooking.
Curd brown rice
Curd brown rice has 196.1 calories per serving (1 Medium Cup) — that's 97.1 calories per 100g. It provides 5.4g protein, 32.6g carbs, and 4.9g fat. With a low glycemic index (GI: 48), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.7g of dietary fiber per serving adds to its nutritional value. The probiotic content supports gut health.
Track the exact calories and macros of Curd brown rice in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories196.1 kcal
- Carbs32.6 g (130.3 kcal)
- Protein5.4 g (21.7 kcal)
- Fats4.9 g (44.1 kcal)
Nutrition Label
Curd brown rice
- Serving Size1 Medium Cup (200 g)
- Calories196.1 kcal
- Carbs32.6 g
- Fiber2.7 g
- Sugar0.4 g
- Protein5.4 g
- Fat4.9 g
- Saturated fat1.4 g
- Mono unsaturated fat1.7 g
- Poly unsaturated fat1.4 g
- Cholesterol3.9 mg
- Sodium406.2 mg
Nutrition per 100g
- Calories97.1 kcal
- Carbs16.1 g
- Fiber1.3 g
- Sugar0.2 g
- Protein2.7 g
- Fat2.4 g
- Cholesterol1.9 mg
- Sodium201.1 mg
1 serving = 202g
Cooking time: 2 minutes
Serves: 5 persons
Ingredients
Raw brown rice
200 Grams
Black gram dal
1 Tea Spoon
Coriander leaves
10 Grams
Curry leaves
15 Grams
Asafoetida
1 Tea Spoon
Mustard seeds
1 Tea Spoon
Rice bran oil
15 Milliliter
Salt
5 Grams
Water
600 Milliliter
Curd
150 Milliliter
Instructions
1
2
Cooking
Add the water and salt to a saucepan and bring to a boil over high heat. Add the rice and stir, letting the water come to a boil again. Place the lid on the saucepan and lower the heat to a simmer. Simmer for 20-25 minutes. Turn off the heat and let the rice steam for 5 minutes.
3
Add curd
Add curds, coriander, salt, little water to the cooked rice, mix well and keep aside.
4
Seasoning
Heat oil in a pan, add mustard seeds and black gram dal, and let them splutter. Add curry leaves and asafoetida and saute on a medium flame for few seconds. Pour this seasoning over the curd rice mixture and mix well. Serve immediately.
5
Serving
Once done, remove it in a serving dish, mash well, and keep aside.
Glycemic Index
48 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
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 | Curd brown rice | Cucumber carrot curd brown rice | Kakadi gajar dahi bhurda tandul | Kheera Gajar Dahi Brown Rice |
|---|---|---|---|---|
| Calories | 196.1 kcal | 177.9 kcal | 177.9 kcal | 177.9 kcal |
| Carbs | 32.6 g | 31.6 g | 31.6 g | 31.6 g |
| Protein | 5.4 g | 5 g | 5 g | 5 g |
| Fat | 4.9 g | 3.5 g | 3.5 g | 3.5 g |
| Fiber | 2.7 g | 3 g | 3 g | 3 g |
| Sugar | 0.4 g | 0.7 g | 0.7 g | 0.7 g |
| Sodium | 406.2 mg | 204.3 mg | 204.3 mg | 204.3 mg |
| Cholesterol | 3.9 mg | 2.5 mg | 2.5 mg | 2.5 mg |
Health Goals Suitability
Weight Loss
At just 196.1 kcal per serving, this is an excellent choice for weight management.
Diabetes
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 2.7g fiber further slows glucose absorption.
Muscle Gain
Low protein content (5.4g 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 (3.9mg) and low saturated fat (1.4g) make this heart-friendly.
PCOS
Low GI (48) with 2.7g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~202g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~202g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~202g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~202g) 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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Curd brown rice 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 (392.2-588.2 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 Curd brown rice contains 196.1 kcal (5.4g protein, 32.6g carbs, 4.9g fat). That's 97.1 kcal per 100g. You can track exact portions in the Hint app.
At just 196.1 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 2.7g fiber further slows glucose absorption. The glycemic index is 48 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Curd brown rice has 5.4g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Curd brown rice is light enough for dinner at 196.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Curd brown rice 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.
Low GI (48) with 2.7g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2
