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Washing
Rinse the rice in a sieve three times, or until the water runs clear. For fluffier rice, the rice should be soaked for at least 15 minutes prior to cooking.
Jeera chawal
Jeera chawal has 197.3 calories per serving (1 Medium Cup) — that's 93.3 calories per 100g. It provides 4.3g protein, 38.1g carbs, and 3.1g fat. With a medium glycemic index (GI: 62), 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 Jeera chawal in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories197.3 kcal
- Carbs38.1 g (152.6 kcal)
- Protein4.3 g (17.1 kcal)
- Fats3.1 g (27.6 kcal)
Nutrition Label
Jeera chawal
- Serving Size1 Medium Cup (200 g)
- Calories197.3 kcal
- Carbs38.1 g
- Fiber2.5 g
- Sugar0.4 g
- Protein4.3 g
- Fat3.1 g
- Saturated fat1.6 g
- Mono unsaturated fat0.9 g
- Poly unsaturated fat0.3 g
- Cholesterol6.1 mg
- Sodium237.9 mg
Nutrition per 100g
- Calories93.3 kcal
- Carbs18.0 g
- Fiber1.2 g
- Sugar0.2 g
- Protein2.0 g
- Fat1.5 g
- Cholesterol2.9 mg
- Sodium112.6 mg
1 serving = 211.4g
Cooking time: 5 minutes
Serves: 4 persons
Ingredients
Ghee clarified butter
2 Tea Spoon
Milled raw rice
200 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
10 Grams
Cloves
1 Grams
Cumin seeds
2 Tea Spoon
Salt
0.5 Tea Spoon
Water
600 Milliliter
Cinnamon
1 Grams
Bay leaves
1 Grams
Instructions
1
2
Cooking
Heat ghee in a pot and add the whole spices and cumin seeds to it. Once the cumin seeds start spluttering, add the chopped green chili and drained rice to it. Saute the rice in the pan for two minutes on a medium flame. This helps add more flavor to the rice. Add two cups of water and salt to the rice and mix well. Bring the rice to a quick boil, and then reduce the heat to a simmer. Cover and cook for approximately 8-10 minutes, till all the water, has evaporated and the rice is cooked through.
3
Serving
Once done, remove it in a serving dish and top with chopped coriander, and serve hot.
Also Known As
Glycemic Index
62 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 | Jeera chawal | Anda pulao | Andicha Pulav | Bhutta pulao |
|---|---|---|---|---|
| Calories | 197.3 kcal | 206.8 kcal | 206.8 kcal | 220.8 kcal |
| Carbs | 38.1 g | 31.8 g | 31.8 g | 36.3 g |
| Protein | 4.3 g | 7.2 g | 7.2 g | 4.1 g |
| Fat | 3.1 g | 5.7 g | 5.7 g | 6.5 g |
| Fiber | 2.5 g | 2 g | 2 g | 2.5 g |
| Sugar | 0.4 g | 1.3 g | 1.3 g | 2.1 g |
| Sodium | 237.9 mg | 361.9 mg | 361.9 mg | 393.8 mg |
| Cholesterol | 6.1 mg | 100.2 mg | 100.2 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 197.3 kcal per serving, this is an excellent choice for weight management.
Diabetes
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (4.3g 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 (6.1mg) and low saturated fat (1.6g) 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 (62) 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 Medium Cup (~211.4g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~211.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~211.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~211.4g) 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
Jeera chawal 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.
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 (394.6-591.8 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 Jeera chawal contains 197.3 kcal (4.3g protein, 38.1g carbs, 3.1g fat). That's 93.3 kcal per 100g. You can track exact portions in the Hint app.
At just 197.3 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: 62). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 62 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Jeera chawal has 4.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Jeera chawal is light enough for dinner at 197.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Jeera chawal 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 (62) 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: 10.1186/1475-2891-13-7Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3
