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Preparation
Dry roast fenugreek (methi) seeds, powder them and keep aside. Boil the vinegar and keep aside.
Jhinga Achar
Jhinga Achar has 16 calories per serving (1 Tea Spoon) — that's 322.2 calories per 100g. It provides 0.5g protein, 0.1g carbs, and 1.5g fat. With a low glycemic index (GI: 55), 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 Jhinga Achar in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Tea Spoon (5 g)
- Calories16.0 kcal
- Carbs0.1 g (0.3 kcal)
- Protein0.5 g (2.1 kcal)
- Fats1.5 g (13.6 kcal)
Nutrition Label
Jhinga Achar
- Serving Size1 Tea Spoon (5 g)
- Calories16.0 kcal
- Carbs0.1 g
- Fiber0.1 g
- Sugar0.0 g
- Protein0.5 g
- Fat1.5 g
- Saturated fat0.2 g
- Mono unsaturated fat0.6 g
- Poly unsaturated fat0.6 g
- Cholesterol2.2 mg
- Sodium39.0 mg
Nutrition per 100g
- Calories322.2 kcal
- Carbs1.6 g
- Fiber1.6 g
- Sugar0.2 g
- Protein10.4 g
- Fat30.5 g
- Cholesterol43.6 mg
- Sodium786.6 mg
1 serving = 5g
Cooking time: 10 minutes
Serves: 101 persons
Ingredients
Vinegar
4 Table Spoon
Sesame oil
150 Milliliter
Garlic small clove
10 Grams
Ginger fresh
5 Grams
Fenugreek seeds
1 Tea Spoon
Prawns big
250 Grams
Salt
2 Tea Spoon
Red chilli powder
3 Tea Spoon
Instructions
1
2
Marination
Clean and wash the prawns. Marinate the prawns with salt, 2 tsp chili powder, and two spoons of vinegar and refrigerate for 1 hour.
3
Frying
Heat oil in a thick-bottomed deep pan. Deep fry the prawns and be sure to not overdo them. In the same oil add the ginger cut into long thin strips. Saute for a while, add garlic and saute for 2 minutes. Turn off the flame and add chili powder till the mix turns cold. Mix the fried prawns, salt, and vinegar and wait till the mixture comes to room temperature. Store in dry glass bottles and use it after two days.
4
Serving
Once done serve the pickle with rice or roti.
Also Known As
Glycemic Index
55 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 | Jhinga Achar | Fish pickle | Macher Achar | Masalyacha achar |
|---|---|---|---|---|
| Calories | 16 kcal | 18.7 kcal | 18.7 kcal | 18.7 kcal |
| Carbs | 0.1 g | 0.1 g | 0.1 g | 0.1 g |
| Protein | 0.5 g | 0.4 g | 0.4 g | 0.4 g |
| Fat | 1.5 g | 1.8 g | 1.8 g | 1.8 g |
| Fiber | 0.1 g | 0.1 g | 0.1 g | 0.1 g |
| Sugar | 0 g | 0 g | 0 g | 0 g |
| Sodium | 39 mg | 104.8 mg | 104.8 mg | 104.8 mg |
| Cholesterol | 2.2 mg | 1.1 mg | 1.1 mg | 1.1 mg |
Health Goals Suitability
Weight Loss
At 16 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 55, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (0.5g 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 (2.2mg) and low saturated fat (0.2g) make this heart-friendly. Rich in omega-3 fatty acids which support cardiovascular health. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
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. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Tea Spoon (~5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Tea Spoon (~5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Tea Spoon (~5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Tea Spoon (~5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
Meal prep friendly
Jhinga Achar 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 (32-47.9 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Jhinga Achar contains 16 kcal (0.5g protein, 0.1g carbs, 1.5g fat). That's 322.2 kcal per 100g. You can track exact portions in the Hint app.
At 16 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 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Jhinga Achar has 0.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Jhinga Achar is light enough for dinner at 16 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Jhinga Achar 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.
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.26.8.2261Curcumin 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/foods6100092Omega-3 fatty acids reduce triglycerides and lower risk of heart disease
Mozaffarian D & Wu JHY (2011). Omega-3 fatty acids and cardiovascular disease. Journal of the American College of Cardiology.
DOI: 10.1016/j.jacc.2011.06.063Portion 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
