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Boil potatoes
Boil the potatoes in a pressure cooker or steamer till they are completely cooked. Peel and quarter or dice them. Keep aside covered.
Curd potato curry
Curd potato curry has 108.8 calories per serving (1 Small Cup) — that's 109.2 calories per 100g. It provides 3.3g protein, 12g carbs, and 5.3g fat. With a high glycemic index (GI: 70), this recipe is suitable for weight loss, heart health. The 2.8g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Curd potato curry in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories108.8 kcal
- Carbs12.0 g (47.8 kcal)
- Protein3.3 g (13.3 kcal)
- Fats5.3 g (47.7 kcal)
Nutrition Label
Curd potato curry
- Serving Size1 Small Cup (100 g)
- Calories108.8 kcal
- Carbs12.0 g
- Fiber2.8 g
- Sugar1.8 g
- Protein3.3 g
- Fat5.3 g
- Saturated fat1.3 g
- Mono unsaturated fat1.9 g
- Poly unsaturated fat1.6 g
- Cholesterol3.2 mg
- Sodium247.0 mg
Nutrition per 100g
- Calories109.2 kcal
- Carbs12.0 g
- Fiber2.8 g
- Sugar1.8 g
- Protein3.4 g
- Fat5.3 g
- Cholesterol3.2 mg
- Sodium248.0 mg
1 serving = 99.6g
Cooking time: 25 minutes
Serves: 5 persons
Ingredients
Potato
100 Grams
Tomato ripe local
50 Grams
Chillies green - all varieties
2 Grams
Coriander leaves
15 Grams
Curry leaves
10 Grams
Garlic small clove
3 Grams
Ginger fresh
2 Grams
Onion small
50 Grams
Asafoetida
2 Grams
Cumin seeds
0.5 Tea Spoon
Turmeric powder
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
100 Milliliter
Curd
100 Grams
Ginger garlic paste
1 Tea Spoon
Garam masala powder
0.5 Tea Spoon
Red chilli powder
0.5 Milliliter
Cinnamon
2 Grams
Bay leaves
2 Grams
Coriander powder
0.5 Tea Spoon
Besan
2 Table Spoon
Instructions
1
2
Chop the vegetables
Wash and chop the onions, tomatoes, ginger, garlic, and green chilies finely.
3
Whisk the curd
In another bowl, take 1 cup fresh curd, and whisk till smooth. Add besan, add water and whisk this mixture till smooth. There should be no lumps of besan.
4
Add spices
In a pan heat oil and add cumin seeds, add cinnamon, bay leaf, and saute. Then add finely chopped onions. Saute till the onions turn translucent. Add chopped ginger, finely chopped garlic and finely chopped green chilies. Stir and saute for half a minute.
5
Add tomatoes
Next, add curry leaves and asafoetida. Saute for about half a minute. Now add finely chopped tomatoes. Stir and saute till the tomatoes become pulpy and oil separates from the sides. Add turmeric powder, red chili powder, and coriander powder. Stir very well.
6
Add curd
As soon as you add the curd mixture, stir quickly. Stir and mix very well. Simmer the gravy for 8 to 10 minutes on a low flame. If the gravy becomes thick, then you can add some water. Then add salt as per taste.
7
Add boiled potatoes
Add the cooked potatoes and simmer the gravy for 2-3 minutes more. Sprinkle the garam masala powder. Stir and cook the gravy for a minute.
8
Garnish
Stir and then garam masala powder, and chopped coriander leaves. Switch off the flame.
9
Serve hot
Stir and serve dahi aloo with chapatis, rotis or steamed rice.
Glycemic Index
70 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
| Nutrient | Curd potato curry | Aloo fulkopi motor | Aloo gobhi matar | Aloo gobi matar |
|---|---|---|---|---|
| Calories | 108.8 kcal | 64.7 kcal | 64.7 kcal | 64.7 kcal |
| Carbs | 12 g | 7.1 g | 7.1 g | 7.1 g |
| Protein | 3.3 g | 1.9 g | 1.9 g | 1.9 g |
| Fat | 5.3 g | 3.2 g | 3.2 g | 3.2 g |
| Fiber | 2.8 g | 2.7 g | 2.7 g | 2.7 g |
| Sugar | 1.8 g | 1 g | 1 g | 1 g |
| Sodium | 247 mg | 195 mg | 195 mg | 195 mg |
| Cholesterol | 3.2 mg | 0.4 mg | 0.4 mg | 0.4 mg |
Health Goals Suitability
Weight Loss
At just 108.8 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
Higher glycemic index (GI: 70) 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 (3.3g 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 (3.2mg) and low saturated fat (1.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (70) 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 iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~99.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~99.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~99.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~99.6g) 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
Curd potato curry stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (217.6-326.4 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 Curd potato curry contains 108.8 kcal (3.3g protein, 12g carbs, 5.3g fat). That's 109.2 kcal per 100g. You can track exact portions in the Hint app.
At just 108.8 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Higher glycemic index (GI: 70) 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 70 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Curd potato curry has 3.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Curd potato curry is light enough for dinner at 108.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Curd potato curry 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 (70) 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
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/foods6100092Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66
