Track your nutrition and health goals
Cooking
In a medium-sized saucepan, mix the oats, cinnamon, sugar, milk, and half banana. Bring to the boil, stirring occasionally. Cook for 10 mins, stirring all the time. Turn down the heat.
Elavanga Pazhatthudan Pattaiya Oats Parukki
Elavanga Pazhatthudan Pattaiya Oats Parukki has 140.1 calories per serving (1 Small Cup) — that's 141.1 calories per 100g. It provides 4.2g protein, 20.9g carbs, and 4.4g fat. With a medium glycemic index (GI: 60), this recipe is suitable for weight loss, heart health. The 2.5g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Elavanga Pazhatthudan Pattaiya Oats Parukki in the Hint app — India's comprehensive recipe and nutrition tracking platform.
140kcal
per small katori
- Protein
- 4.2 g
- Carbs
- 20.9 g
- Fat
- 4.4 g
- GI
- 60 (Medium)
Vegetarian Low sodium
Prep: 5 minCook: 15 min Total: 20 minServes 3
Contains:Dairy
Detected from the ingredient list. If you have an allergy, always check product labels.
- Serving Size 1 small cup (katori) (99.3 g)
- Calories140.1 kcal
- Carbs20.9 g (83.8 kcal)
- Protein4.2 g (16.7 kcal)
- Fat4.4 g (39.6 kcal)
Calories by portion
Calories and macros of Elavanga Pazhatthudan Pattaiya Oats Parukki for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ small cup (katori) | 50 | 70 | 2.1 | 10.5 | 2.2 |
| 1 small cup (katori) | 99 | 140 | 4.2 | 20.9 | 4.4 |
| 1½ small cups (katori) | 149 | 210 | 6.3 | 31.4 | 6.6 |
| 2 small cups (katori) | 199 | 280 | 8.4 | 41.9 | 8.8 |
| 100 g | 100 | 141 | 4.2 | 21.1 | 4.4 |
Nutrition Label
Elavanga Pazhatthudan Pattaiya Oats Parukki
- Serving Size1 small cup (katori) (99.3 g)
- Calories140.1 kcal
- Carbs20.9 g
- Fiber2.5 g
- Sugar7.5 g
- Protein4.2 g
- Fat4.4 g
- Saturated fat2.5 g
- Mono unsaturated fat1.3 g
- Poly unsaturated fat0.5 g
- Cholesterol0.0 mg
- Sodium16.2 mg
Nutrition per 100g
- Calories141.1 kcal
- Carbs21.1 g
- Fiber2.5 g
- Sugar7.6 g
- Protein4.2 g
- Fat4.4 g
- Cholesterol0.0 mg
- Sodium16.3 mg
1 serving = 99.3g
Ingredients
Raw oats
3 tbsp
Sugar
1 tsp
Banana ripe montham
50 g
Strawberry
50 g
Whole buffalo milk
150 ml
Cinnamon
1 g
Instructions
1
2
Serving
Remove and top with the remaining banana, strawberries, and a sprinkle of cinnamon.
How long to burn it off
Time a 65 kg adult needs to burn one serving (140 kcal).
- Brisk walking (5 km/h)35 min≈ 3,500 steps
- Running (8 km/h)15 min
- Cycling (moderate)18 min
- Yoga49 min
Glycemic Index
60 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 | Elavanga Pazhatthudan Pattaiya Oats Parukki | Aratipandu Lassi | Banana lassi | Kele Ki Lassi |
|---|---|---|---|---|
| Calories | 140.1 kcal | 244.8 kcal | 244.8 kcal | 244.8 kcal |
| Carbs | 20.9 g | 37.5 g | 37.5 g | 37.5 g |
| Protein | 4.2 g | 6.8 g | 6.8 g | 6.8 g |
| Fat | 4.4 g | 7.5 g | 7.5 g | 7.5 g |
| Fiber | 2.5 g | 1.1 g | 1.1 g | 1.1 g |
| Sugar | 7.5 g | 25.1 g | 25.1 g | 25.1 g |
| Sodium | 16.2 mg | 73.2 mg | 73.2 mg | 73.2 mg |
| Cholesterol | 0 mg | 16.3 mg | 16.3 mg | 16.3 mg |
Health Goals Suitability
Weight Loss
At just 140.1 kcal per serving, this is an excellent choice for weight management.
Diabetes
Moderate glycemic index (GI: 60). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (4.2g 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
Zero cholesterol and low saturated fat (2.5g) 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 (60) 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.
Portion Guidance
Weight Loss
1 Small Cup (~99.3g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~99.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~99.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~99.3g) 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
Elavanga Pazhatthudan Pattaiya Oats Parukki 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 (280.3-420.4 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.
Frequently Asked Questions
One serving of Elavanga Pazhatthudan Pattaiya Oats Parukki contains 140.1 kcal (4.2g protein, 20.9g carbs, 4.4g fat). That's 141.1 kcal per 100g. You can track exact portions in the Hint app.
At just 140.1 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 60). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 60 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Elavanga Pazhatthudan Pattaiya Oats Parukki has 4.2g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Elavanga Pazhatthudan Pattaiya Oats Parukki is light enough for dinner at 140.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Elavanga Pazhatthudan Pattaiya Oats Parukki 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 (60) 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: 10.1186/1475-2891-13-7Portion 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
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
Last updated:
