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Chopping
Peel the pumpkin, remove the seeds and chop it into fine cubes.
Kaddu fry
Kaddu fry has 646.9 calories per serving (1 Small Cup) — that's 445.8 calories per 100g. It provides 1.3g protein, 4g carbs, and 69.5g fat. With a low glycemic index (GI: 42), this recipe is suitable for diabetes management, PCOS. The 3.1g 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 Kaddu fry in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories646.9 kcal
- Carbs4.0 g (15.9 kcal)
- Protein1.3 g (5.3 kcal)
- Fats69.5 g (625.7 kcal)
Nutrition Label
Kaddu fry
- Serving Size1 Small Cup (100 g)
- Calories646.9 kcal
- Carbs4.0 g
- Fiber3.1 g
- Sugar0.6 g
- Protein1.3 g
- Fat69.5 g
- Saturated fat7.2 g
- Mono unsaturated fat13.6 g
- Poly unsaturated fat45.4 g
- Cholesterol0.0 mg
- Sodium679.6 mg
Nutrition per 100g
- Calories445.8 kcal
- Carbs2.7 g
- Fiber2.1 g
- Sugar0.4 g
- Protein0.9 g
- Fat47.9 g
- Cholesterol0.0 mg
- Sodium468.3 mg
1 serving = 145.1g
Cooking time: 10 minutes
Serves: 2 persons
Ingredients
Sunflower oil
1 Table Spoon
Pumpkin orange round
200 Grams
Chillies green - all varieties
5 Grams
Curry leaves
1 Tea Spoon
Onion big
50 Grams
Asafoetida
0.5 Tea Spoon
Cumin seeds
0.25 Tea Spoon
Turmeric powder
0.5 Tea Spoon
Mustard seeds
0.5 Tea Spoon
Salt
0.5 Tea Spoon
Garam masala powder
0.5 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Instructions
1
2
Add the seasoning
Heat oil in a pan.Add mustard seeds, jeera and curry leaves saute well.Add green chilly and onion saute until golden brown.
3
Add spices
Add chopped yellow pumpkin and saute for few minutes. Add chilly powder, turmeric powder, garam masala, asafoetida and salt stir well.
4
Cook well
Cover and cook until the pumpkin cooks well.
5
Serve it
Pumpkin Fry is ready to serve.
Also Known As
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 | Kaddu fry | Gummadi Pappu | Kaddu ki dal | Kumaro dala |
|---|---|---|---|---|
| Calories | 646.9 kcal | 85.1 kcal | 85.1 kcal | 85.1 kcal |
| Carbs | 4 g | 9.9 g | 9.9 g | 9.9 g |
| Protein | 1.3 g | 3.4 g | 3.4 g | 3.4 g |
| Fat | 69.5 g | 3.6 g | 3.6 g | 3.6 g |
| Fiber | 3.1 g | 2.6 g | 2.6 g | 2.6 g |
| Sugar | 0.6 g | 1.6 g | 1.6 g | 1.6 g |
| Sodium | 679.6 mg | 197.7 mg | 197.7 mg | 197.7 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 646.9 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
Diabetes
With a low glycemic index of 42, this recipe supports stable blood sugar levels. The 3.1g fiber further slows glucose absorption.
Muscle Gain
Low protein content (1.3g 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
Watch your intake — saturated fat (7.2g) and sodium (679.6mg) are on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Low GI (42) with 3.1g 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 Small Cup (~145.1g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~145.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~145.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~145.1g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
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.
Reduce calories
Reduce serving size by 25% to save ~161.7 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Kaddu fry 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.
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 (1293.8-1940.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Kaddu fry contains 646.9 kcal (1.3g protein, 4g carbs, 69.5g fat). That's 445.8 kcal per 100g. You can track exact portions in the Hint app.
At 646.9 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 42, this recipe supports stable blood sugar levels. The 3.1g 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.
Kaddu fry has 1.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Kaddu fry at 646.9 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Kaddu fry 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 3.1g 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
