Looking for a Personalized Diet Plan?
Soaking
Tip the barley and oats into a bowl, pour boiling water, and stir well. Cover and leave to soak overnight.
Jober danar dudher paes
Jober danar dudher paes has 127.7 calories per serving (1 Small Cup) — that's 130.3 calories per 100g. It provides 4.8g protein, 16.3g carbs, and 4.8g fat. With a low glycemic index (GI: 38), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.3g of dietary fiber per serving adds to its nutritional value. The probiotic content supports gut health.
Track the exact calories and macros of Jober danar dudher paes in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories127.7 kcal
- Carbs16.3 g (65.0 kcal)
- Protein4.8 g (19.1 kcal)
- Fats4.8 g (43.6 kcal)
Nutrition Label
Jober danar dudher paes
- Serving Size1 Small Cup (100 g)
- Calories127.7 kcal
- Carbs16.3 g
- Fiber2.3 g
- Sugar5.2 g
- Protein4.8 g
- Fat4.8 g
- Saturated fat2.6 g
- Mono unsaturated fat1.4 g
- Poly unsaturated fat0.7 g
- Cholesterol0.9 mg
- Sodium26.7 mg
Nutrition per 100g
- Calories130.3 kcal
- Carbs16.6 g
- Fiber2.3 g
- Sugar5.3 g
- Protein4.9 g
- Fat4.9 g
- Cholesterol0.9 mg
- Sodium27.2 mg
1 serving = 98g
Cooking time: 5 minutes
Serves: 3 persons
Ingredients
Yogurt
3 Table Spoon
Raw oats
1 Table Spoon
Honey
1 Tea Spoon
Barley
2 Table Spoon
Sunflower seeds
1 Tea Spoon
Whole buffalo milk
150 Milliliter
Water
50 Milliliter
Instructions
1
2
Cooking
Tip the mixture into a pan and stir. Simmer for 15 mins, stirring frequently, and adding milk to get the desired consistency.
3
Serving
Stir the yogurt and serve on top of the porridge with the seeds sprinkled over.
Glycemic Index
38 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 | Jober danar dudher paes | Avocado smoothie | Saffola oats porridge | Vennai Pazham Smoothi |
|---|---|---|---|---|
| Calories | 127.7 kcal | 276.4 kcal | 184 kcal | 276.4 kcal |
| Carbs | 16.3 g | 19.8 g | 28.1 g | 19.8 g |
| Protein | 4.8 g | 7.7 g | 5.2 g | 7.7 g |
| Fat | 4.8 g | 18.5 g | 5.6 g | 18.5 g |
| Fiber | 2.3 g | 8.4 g | 2.2 g | 8.4 g |
| Sugar | 5.2 g | 19.7 g | 12.3 g | 19.7 g |
| Sodium | 26.7 mg | 56.9 mg | 21.1 mg | 56.9 mg |
| Cholesterol | 0.9 mg | 4.5 mg | 0 mg | 4.5 mg |
Health Goals Suitability
Weight Loss
At just 127.7 kcal per serving, this is an excellent choice for weight management.
Diabetes
With a low glycemic index of 38, this recipe supports stable blood sugar levels. The 2.3g fiber further slows glucose absorption.
Muscle Gain
Low protein content (4.8g 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 (0.9mg) and low saturated fat (2.7g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (38) with 2.3g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Small Cup (~98g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~98g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~98g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~98g) 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.
Meal prep friendly
Jober danar dudher paes 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 (255.4-383.1 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Jober danar dudher paes contains 127.7 kcal (4.8g protein, 16.3g carbs, 4.8g fat). That's 130.3 kcal per 100g. You can track exact portions in the Hint app.
At just 127.7 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 38, this recipe supports stable blood sugar levels. The 2.3g fiber further slows glucose absorption. The glycemic index is 38 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Jober danar dudher paes has 4.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Jober danar dudher paes is light enough for dinner at 127.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Jober danar dudher paes 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 (38) with 2.3g fiber supports insulin sensitivity — key for PCOS management. 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/138.3.439Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66
