Track your nutrition and health goals
Knead a soft dough of wheat flour
Take a large bowl, add wheat flour, carom seeds, salt to taste, and 2 tsp ghee. Mix well use water to knead a soft dough. Cover the dough and keep it aside for 15 to 20 minutes.
Kachori
Kachori has 154.1 calories per serving (1 Large Piece) — that's 300 calories per 100g. It provides 2.7g protein, 14.3g carbs, and 9.6g fat. With a low glycemic index (GI: 42), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.9g 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 Kachori in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Large Piece (50 g)
- Calories154.1 kcal
- Carbs14.3 g (57.1 kcal)
- Protein2.7 g (10.9 kcal)
- Fats9.6 g (86.1 kcal)
Nutrition Label
Kachori
- Serving Size1 Large Piece (50 g)
- Calories154.1 kcal
- Carbs14.3 g
- Fiber2.9 g
- Sugar0.4 g
- Protein2.7 g
- Fat9.6 g
- Saturated fat2.2 g
- Mono unsaturated fat3.5 g
- Poly unsaturated fat3.1 g
- Cholesterol2.1 mg
- Sodium216.0 mg
Nutrition per 100g
- Calories300.0 kcal
- Carbs27.8 g
- Fiber5.7 g
- Sugar0.8 g
- Protein5.3 g
- Fat18.6 g
- Cholesterol4.0 mg
- Sodium420.4 mg
1 serving = 51.4g
Cooking time: 15 minutes
Serves: 12 persons
Ingredients
Ghee clarified butter
2 Tea Spoon
Whole wheat flour
250 Grams
Black gram dal
1 Table Spoon
Fenugreek leaves
10 Grams
Rice bran oil
100 Grams
Salt
1 Tea Spoon
Water
200 Milliliter
Cumin powder
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Coriander powder
1 Tea Spoon
Baking soda
0.5 Tea Spoon
Ajwain (carom seeds)
1 Tea Spoon
Fennel powder
1 Tea Spoon
Instructions
1
2
Soaking
Now, wash and soak urad dal for 10 minutes.
3
Saute spices and add soaked dal
Take the soaked dal and grind to form a fine paste. Put a pan over medium flame and add 1 tsp oil in it. Add carom seeds, soaked urad dal paste, red chili powder, coriander powder, fennel seeds, cumin powder, salt to taste, kasuri methi powder, and baking soda. Stir well and add a little water to mix the spices. Once done, turn off the flame and allow it to cool down.
4
Make kachoris and shallow fry
Now, take one dough ball and flatten it with the help of your fingers. Fill it with dal stuffing and make kachori. Repeat the process with other dough balls. Meanwhile, heat oil in a pan, and once it's hot enough, deep fry the kachoris till they turn golden brown.
5
Serving
Kachoris are ready to be served. It tastes best when served with green coriander chutney or sweet chutney.
Glycemic Index
42 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 | Kachori | Fenugreek poori | Methi poori | Fenugreek paratha |
|---|---|---|---|---|
| Calories | 154.1 kcal | 86.1 kcal | 90.3 kcal | 163.8 kcal |
| Carbs | 14.3 g | 15.3 g | 10.3 g | 15.6 g |
| Protein | 2.7 g | 3 g | 1.9 g | 2.9 g |
| Fat | 9.6 g | 1.5 g | 4.6 g | 10 g |
| Fiber | 2.9 g | 5.3 g | 2.1 g | 3.2 g |
| Sugar | 0.4 g | 0.5 g | 0.3 g | 0.5 g |
| Sodium | 216 mg | 13.2 mg | 49.6 mg | 82.8 mg |
| Cholesterol | 2.1 mg | 0 mg | 0 mg | 24.5 mg |
Health Goals Suitability
Weight Loss
At just 154.1 kcal per serving, this is an excellent choice for weight management.
Diabetes
With a low glycemic index of 42, this recipe supports stable blood sugar levels. The 2.9g fiber further slows glucose absorption.
Muscle Gain
Low protein content (2.7g 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 (2.1mg) and low saturated fat (2.2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (42) with 2.9g 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 Large Piece (~51.4g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Large Piece (~51.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Large Piece (~51.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Large Piece (~51.4g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
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
Kachori 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 (308.2-462.3 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 Kachori contains 154.1 kcal (2.7g protein, 14.3g carbs, 9.6g fat). That's 300 kcal per 100g. You can track exact portions in the Hint app.
At just 154.1 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 42, this recipe supports stable blood sugar levels. The 2.9g fiber further slows glucose absorption. The glycemic index is 42 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kachori has 2.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Kachori is light enough for dinner at 154.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Kachori 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 (42) with 2.9g 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
