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Kairich aamti

Kairich aamti has 38.6 calories per serving (1 Small Cup) — that's 36.1 calories per 100g. It provides 1.4g protein, 4.6g carbs, and 1.6g fat. With a low glycemic index (GI: 36), 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. It contains anti-inflammatory ingredients like turmeric and ginger.

Track the exact calories and macros of Kairich aamti in the Hint app — India's comprehensive recipe and nutrition tracking platform.

Kairich aamti
  • Serving Size 1 Small Cup (100 g)
  • Calories38.6 kcal
  • Carbs4.6 g (18.6 kcal)
  • Protein1.4 g (5.8 kcal)
  • Fats1.6 g (14.2 kcal)

Nutrition Label

Kairich aamti

  • Serving Size1 Small Cup (100 g)
  • Calories38.6 kcal
  • Carbs4.6 g
  • Fiber2.3 g
  • Sugar0.7 g
  • Protein1.4 g
  • Fat1.6 g
  • Saturated fat0.6 g
  • Mono unsaturated fat0.6 g
  • Poly unsaturated fat0.2 g
  • Cholesterol2.0 mg
  • Sodium162.1 mg

Nutrition per 100g

  • Calories36.1 kcal
  • Carbs4.3 g
  • Fiber2.1 g
  • Sugar0.7 g
  • Protein1.4 g
  • Fat1.5 g
  • Cholesterol1.9 mg
  • Sodium151.6 mg

1 serving = 106.9g

Cooking time: 10 minutes

Serves: 6 persons

Ingredients

Ghee clarified butter
1 Tea Spoon
Red gram dal
15 Grams
Mango green raw
100 Grams
Tomato ripe local
50 Grams
Lemon juice
1 Table Spoon
Coriander leaves
10 Grams
Curry leaves
10 Grams
Ginger fresh
10 Grams
Asafoetida
0.25 Tea Spoon
Cumin seeds
0.5 Tea Spoon
Turmeric powder
0.25 Tea Spoon
Mustard seeds
1 Tea Spoon
Salt
0.5 Tea Spoon
Water
400 Milliliter
Rasam powder
2 Tea Spoon
Cumin powder
0.5 Tea Spoon
Black pepper powder
2.5 Grams

Instructions

1
Boiling the mangoes
To begin making the mango rasam Recipe, firstly wash the mango, cut the stem and place the entire mango in the pressure cooker along with 1/2 cup of water. Close the cooker with lid. Pressure cook for 5 to 6 whistles and allow the pressure to release naturally. When the pressure releases and the mango has cooled, squeeze the pulp out and discard the stone and peels. Add the mango pulp to a mixer grinder, along with half a cup of water and blend to make smooth mango puree. Keep aside.
2
Pressure Cooking
Cook the black gram dal in 1 cup of water for about 5 to 6 whistles and allow the pressure to release naturally. Once the pressure releases, mash the dal until smooth and keep aside.
3
Boiling
Add about 2 cups of water to adjust the consistency of the rasam. Bring the mango rasam to a brisk boil for about 10 minutes till you see froth around the edges and turn off the heat.
4
Tempering
Next, add the ghee to a saucepan. Once the ghee is hot, add mustard seeds, cumin seeds and allow it to crackle. Once the seeds have crackled add the asafoetida, curry leaves, green chilies, ginger and saute for a few seconds. Add the mango pulp, tomato, lemon juice, black pepper powder, rasam powder, turmeric powder, cumin powder, cooked dal, salt to taste and mix everything well.
5
Serving
Stir in the chopped coriander leaves, give it a mix and transfer mango rasam into a serving bowl and serve hot.

Also Known As

Kamca amera rasama Maangai Rasam Pachamanga rasam Raw mango rasam

Glycemic Index

36 Low
Low
Medium
High

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

NutrientKairich aamtiAalambi saarAda rasamAdrak Rasam
Calories38.6 kcal35.3 kcal35.3 kcal35.3 kcal
Carbs4.6 g3.6 g3.6 g3.6 g
Protein1.4 g1.5 g1.5 g1.5 g
Fat1.6 g1.7 g1.7 g1.7 g
Fiber2.3 g2 g2 g2 g
Sugar0.7 g0.4 g0.4 g0.4 g
Sodium162.1 mg176.5 mg176.5 mg176.5 mg
Cholesterol2 mg2.2 mg2.2 mg2.2 mg

Similar Recipes

Aalambi saar Ada rasam Adrak Rasam Allam rasam Ginger rasam Inchi Rasam Inji Rasam Elumichai Rasam Lebu rasam Lemon rasam Naranga Rasam

Health Goals Suitability

Weight Loss

At just 38.6 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.

Diabetes

With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 2.3g fiber further slows glucose absorption.

Muscle Gain

Low protein content (1.4g 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 (2mg) and low saturated fat (0.6g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.

PCOS

Low GI (36) with 2.3g 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 (~106.9g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.

Muscle Gain

1 Small Cup (~106.9g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.

Diabetes

1 Small Cup (~106.9g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.

General

1 Small Cup (~106.9g) 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

Kairich aamti 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 (77.1-115.7 kcal).

Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.

Frequently Asked Questions

One serving of Kairich aamti contains 38.6 kcal (1.4g protein, 4.6g carbs, 1.6g fat). That's 36.1 kcal per 100g. You can track exact portions in the Hint app.

At just 38.6 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.

With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 2.3g fiber further slows glucose absorption. The glycemic index is 36 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.

Kairich aamti has 1.4g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.

Yes, Kairich aamti is light enough for dinner at 38.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.

Since Kairich aamti 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 (36) with 2.3g 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.

Related Reading

10 Kg Weight Loss: A Safe and Scientific Approachweight lossFoods to Avoid in DiabetesdiabetesHigh Protein Indian Dietmuscle gainGhee Calories & Nutritionghee nutritionDal Calories & Nutritiondal nutritionHbA1c Calculatorhealth tool

Scientific References

  1. 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.26.8.2261

  2. Increased dietary fiber intake is associated with lower body weight

    Slavin JL (2005). Dietary fiber and body weight. Nutrition.

    DOI: 10.1016/j.nut.2003.09.004

  3. Dietary 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/138.3.439

  4. Curcumin 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

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