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Chopping
Peel the jack fruit and cut it into small cubes. Also, chop ginger and green chilies into small pieces.
Jack fruit tamarind curry
Jack fruit tamarind curry has 152.2 calories per serving (1 Small Cup) — that's 154.7 calories per 100g. It provides 3.3g protein, 21.8g carbs, and 5.8g fat. With a low glycemic index (GI: 46), this recipe is suitable for weight loss, heart health, PCOS. The 4.5g 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 Jack fruit tamarind curry in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories152.2 kcal
- Carbs21.8 g (87.3 kcal)
- Protein3.3 g (13.1 kcal)
- Fats5.8 g (51.8 kcal)
Nutrition Label
Jack fruit tamarind curry
- Serving Size1 Small Cup (100 g)
- Calories152.2 kcal
- Carbs21.8 g
- Fiber4.5 g
- Sugar16.2 g
- Protein3.3 g
- Fat5.8 g
- Saturated fat1.1 g
- Mono unsaturated fat2.3 g
- Poly unsaturated fat2.0 g
- Cholesterol0.0 mg
- Sodium335.6 mg
Nutrition per 100g
- Calories154.7 kcal
- Carbs22.2 g
- Fiber4.6 g
- Sugar16.5 g
- Protein3.3 g
- Fat5.9 g
- Cholesterol0.0 mg
- Sodium341.2 mg
1 serving = 98.3g
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Black gram dal
1 Tea Spoon
Jack fruit ripe
200 Grams
Tamarind pulp
3 Table Spoon
Chillies green - all varieties
3 Grams
Coriander leaves
1 Tea Spoon
Ginger fresh
1 Table Spoon
Asafoetida
1 Grams
Cumin seeds
0.5 Tea Spoon
Turmeric powder
1 Grams
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Instructions
1
2
Cooking
Heat the oil in a nonstick pan, add urad dal, mustard seeds, cumin seeds, turmeric, ginger, green chilies, and asafoetida. Once the dal turns golden brown, add the jack fruit pieces, and mix the ingredients well. Cook until the pieces turn tender. Add tamarind pulp and mix well. Cook for 10 more minutes and add salt, red chili powder. Mix well and cook for 5 more minutes.
3
Serve
Garnish with coriander. Serve hot with steamed rice and ghee.
Glycemic Index
46 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 | Jack fruit tamarind curry | Aratikaya chintakaya curry | Kaccha kela imli ki sabzi | Kacha kochu tetul kari |
|---|---|---|---|---|
| Calories | 152.2 kcal | 158 kcal | 102.4 kcal | 158 kcal |
| Carbs | 21.8 g | 24.2 g | 15.6 g | 24.2 g |
| Protein | 3.3 g | 2.2 g | 2.7 g | 2.2 g |
| Fat | 5.8 g | 5.8 g | 3.2 g | 5.8 g |
| Fiber | 4.5 g | 4.5 g | 4.3 g | 4.5 g |
| Sugar | 16.2 g | 8.7 g | 1.4 g | 8.7 g |
| Sodium | 335.6 mg | 346.9 mg | 5913.7 mg | 346.9 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At just 152.2 kcal per serving, this is an excellent choice for weight management. The 4.5g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
Moderate glycemic index (GI: 46). Adding a fiber-rich side dish can help moderate the blood sugar response.
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
Zero cholesterol and low saturated fat (1.1g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
Low GI (46) with 4.5g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
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 (~98.3g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~98.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~98.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~98.3g) 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
Jack fruit tamarind curry 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 (304.3-456.5 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 Jack fruit tamarind curry contains 152.2 kcal (3.3g protein, 21.8g carbs, 5.8g fat). That's 154.7 kcal per 100g. You can track exact portions in the Hint app.
At just 152.2 kcal per serving, this is an excellent choice for weight management. The 4.5g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 46). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 46 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Jack fruit tamarind curry has 3.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Jack fruit tamarind curry is light enough for dinner at 152.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Jack fruit tamarind 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.
Low GI (46) with 4.5g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. 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/138.3.439Curcumin 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/foods6100092
