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Wash the prawns
Wash the prawns thoroughly with water and drain.
Jhinga Fry
Jhinga Fry has 154.5 calories per serving (1 Small Cup) — that's 147.7 calories per 100g. It provides 16.2g protein, 4.8g carbs, and 7.8g fat. With a low glycemic index (GI: 45), this recipe is suitable for weight loss, diabetes management, muscle gain. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Jhinga Fry in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories154.5 kcal
- Carbs4.8 g (19.3 kcal)
- Protein16.2 g (65.0 kcal)
- Fats7.8 g (70.2 kcal)
Nutrition Label
Jhinga Fry
- Serving Size1 Small Cup (100 g)
- Calories154.5 kcal
- Carbs4.8 g
- Fiber1.3 g
- Sugar0.1 g
- Protein16.2 g
- Fat7.8 g
- Saturated fat0.9 g
- Mono unsaturated fat1.5 g
- Poly unsaturated fat4.9 g
- Cholesterol69.0 mg
- Sodium313.0 mg
Nutrition per 100g
- Calories147.7 kcal
- Carbs4.6 g
- Fiber1.3 g
- Sugar0.1 g
- Protein15.5 g
- Fat7.5 g
- Cholesterol66.0 mg
- Sodium299.3 mg
1 serving = 104.6g
Cooking time: 10 minutes
Serves: 6 persons
Ingredients
Sunflower oil
3 Table Spoon
Refined wheat flour
2 Table Spoon
Lemon juice
1 Tea Spoon
Coriander leaves
15 Grams
Curry leaves
10 Grams
Turmeric powder
1 Tea Spoon
Prawns big
500 Grams
Salt
1 Tea Spoon
Ginger garlic paste
1 Tea Spoon
Garam masala powder
1 Tea Spoon
Red chilli powder
1.5 Tea Spoon
Instructions
1
2
Marinate
In a bowl mix all the ingredients, and let it marinate for 15 minutes.
3
Deep fry
Heat oil in a deep nonstick pan, add prawns, and fry them till golden brown. Drain and serve.
Also Known As
Glycemic Index
45 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 Fry | Pepper chicken fry | Lukmi | Chicken roll |
|---|---|---|---|---|
| Calories | 154.5 kcal | 160.1 kcal | 127.6 kcal | 233 kcal |
| Carbs | 4.8 g | 2.9 g | 7.2 g | 23.4 g |
| Protein | 16.2 g | 10.9 g | 2.5 g | 11.3 g |
| Fat | 7.8 g | 11.6 g | 9.9 g | 10.5 g |
| Fiber | 1.3 g | 1.7 g | 0.5 g | 1.9 g |
| Sugar | 0.1 g | 0.8 g | 0.4 g | 2.6 g |
| Sodium | 313 mg | 112.9 mg | 35.9 mg | 296.7 mg |
| Cholesterol | 69 mg | 50.9 mg | 5.9 mg | 23.8 mg |
Health Goals Suitability
Weight Loss
At just 154.5 kcal per serving, this is an excellent choice for weight management. With 16.2g protein, it supports lean muscle while cutting kcal.
Diabetes
With a low glycemic index of 45, this recipe supports stable blood sugar levels. The protein content (16.2g) helps prevent blood sugar spikes.
Muscle Gain
Excellent protein source with 16.2g per serving — ideal for muscle repair and growth.
Heart Health
Watch your intake — cholesterol (69mg) is on the higher side.
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 (16.2g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~104.6g) 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 (~104.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~104.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Meal prep friendly
Jhinga Fry 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 (309-463.5 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 Fry contains 154.5 kcal (16.2g protein, 4.8g carbs, 7.8g fat). That's 147.7 kcal per 100g. You can track exact portions in the Hint app.
At just 154.5 kcal per serving, this is an excellent choice for weight management. With 16.2g protein, it supports lean muscle while cutting kcal. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 45, this recipe supports stable blood sugar levels. The protein content (16.2g) helps prevent blood sugar spikes. The glycemic index is 45 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Yes! Jhinga Fry provides 16.2g protein per serving, making it a good protein source for muscle building and satiety.
Yes, Jhinga Fry is light enough for dinner at 154.5 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Jhinga Fry already has good protein (16.2g). 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.26.8.2261Curcumin 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.2011.06.063
