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Serving
Enjoy the snack with a cup of tea or coffee.
Haldirams chatpata dal
Haldirams chatpata dal has 480.6 calories per serving (1 Small Cup). It provides 20g protein, 54g carbs, and 20.5g fat. With a low glycemic index (GI: 35), this recipe is suitable for diabetes management, muscle gain.
Track the exact calories and macros of Haldirams chatpata dal in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories480.6 kcal
- Carbs54.0 g (216.0 kcal)
- Protein20.0 g (80.0 kcal)
- Fats20.5 g (184.6 kcal)
Nutrition Label
Haldirams chatpata dal
- Serving Size1 Small Cup (100 g)
- Calories480.6 kcal
- Carbs54.0 g
- Fiber0.0 g
- Sugar0.0 g
- Protein20.0 g
- Fat20.5 g
- Saturated fat8.9 g
- Mono unsaturated fat0.0 g
- Poly unsaturated fat0.0 g
- Cholesterol0.0 mg
- Sodium491.0 mg
Nutrition per 100g
- Calories480.6 kcal
- Carbs54.0 g
- Fiber0.0 g
- Sugar0.0 g
- Protein20.0 g
- Fat20.5 g
- Cholesterol0.0 mg
- Sodium491.0 mg
1 serving = 100g
Cooking time: 1 minutes
Serves: 1 persons
Ingredients
Haldiram's chatpata dal
100 Grams
Instructions
1
Glycemic Index
35 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.
Health Goals Suitability
Weight Loss
At 480.6 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
Diabetes
With a low glycemic index of 35, this recipe supports stable blood sugar levels. The protein content (20g) helps prevent blood sugar spikes.
Muscle Gain
Excellent protein source with 20g per serving — ideal for muscle repair and growth. The calorie content supports a muscle-building surplus when combined with training.
Heart Health
Watch your intake — saturated fat (8.9g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (20g) supports healthy thyroid function.
Portion Guidance
Weight Loss
1 Small Cup (~100g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1.5-2 servings. Already high in protein — great post-workout. Add a banana or whole grain for recovery carbs.
Diabetes
1 Small Cup (~100g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~100g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Reduce calories
Reduce serving size by 25% to save ~120.1 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Haldirams chatpata dal 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.
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 (961.2-1441.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Haldirams chatpata dal contains 480.6 kcal (20g protein, 54g carbs, 20.5g fat). That's 480.6 kcal per 100g. You can track exact portions in the Hint app.
At 480.6 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 35, this recipe supports stable blood sugar levels. The protein content (20g) helps prevent blood sugar spikes. The glycemic index is 35 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Yes! Haldirams chatpata dal provides 20g protein per serving, making it a good protein source for muscle building and satiety.
Haldirams chatpata dal at 480.6 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Haldirams chatpata dal already has good protein (20g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low 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.26.8.2261Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2Replacing saturated fats with unsaturated fats improves cardiovascular outcomes
Sacks FM et al. (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory. Circulation.
DOI: 10.1161/CIR.0000000000000510
