Ellu chamanti has 45.5 calories per serving (1 Table Spoon) — that's 301.5 calories per 100g. It provides 1.3g protein, 2.8g carbs, and 3.3g fat. With a low glycemic index (GI: 49), this recipe is suitable for diabetes management, heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Ellu chamanti in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 15.1g
Cooking time: 5 minutes
Serves: 20 persons
Likely to produce a slower, steadier rise in blood glucose for most people.
| Nutrient | Ellu chamanti | Kadala Muttu Chammandi | Moongfali chutney | Mugara ba badamera chutney |
|---|---|---|---|---|
| Calories | 45.5 kcal | 51 kcal | 51 kcal | 51 kcal |
| Carbs | 2.8 g | 2.3 g | 2.3 g | 2.3 g |
| Protein | 1.3 g | 1.9 g | 1.9 g | 1.9 g |
| Fat | 3.3 g | 3.8 g | 3.8 g | 3.8 g |
| Fiber | 1.4 g | 1.2 g | 1.2 g | 1.2 g |
| Sugar | 1 g | 1 g | 1 g | 1 g |
| Sodium | 41.5 mg | 55.2 mg | 55.2 mg | 55.2 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
At 45.5 kcal per serving, this can fit into a weight loss diet with mindful portion control.
With a low glycemic index of 49, this recipe supports stable blood sugar levels.
Low protein content (1.3g 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.
Zero cholesterol and low saturated fat (0.7g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
No goitrogenic ingredients — generally safe for thyroid conditions.
1 Table Spoon (~15.1g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
1 Table Spoon (~15.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
1 Table Spoon (~15.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Table Spoon (~15.1g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Ellu chamanti stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
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.
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (90.9-136.4 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
One serving of Ellu chamanti contains 45.5 kcal (1.3g protein, 2.8g carbs, 3.3g fat). That's 301.5 kcal per 100g. You can track exact portions in the Hint app.
At 45.5 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 49, this recipe supports stable blood sugar levels. The glycemic index is 49 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Ellu chamanti has 1.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Ellu chamanti is light enough for dinner at 45.5 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Ellu chamanti 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.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
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.26.8.2261Curcumin 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
