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Washing
Wash the vegetables thoroughly with water.
Kalappazam kaaykari soup
Kalappazam kaaykari soup has 111.3 calories per serving (1 Medium Cup) — that's 55.1 calories per 100g. It provides 3.8g protein, 11.6g carbs, and 5.5g fat. With a low glycemic index (GI: 36), this recipe is suitable for weight loss, diabetes management, heart health and more. The 5.6g 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 Kalappazam kaaykari soup in the Hint app — India's comprehensive recipe and nutrition tracking platform.
111kcal
per katori
- Protein
- 3.8 g
- Carbs
- 11.6 g
- Fat
- 5.5 g
- GI
- 36 (Low)
Vegetarian Low fat
Prep: 10 minCook: 20 min Total: 30 minServes 3
Contains:Dairy
Detected from the ingredient list. If you have an allergy, always check product labels.
- Serving Size 1 medium cup (katori) (202.2 g)
- Calories111.3 kcal
- Carbs11.6 g (46.5 kcal)
- Protein3.8 g (15.2 kcal)
- Fat5.5 g (49.6 kcal)
Calories by portion
Calories and macros of Kalappazam kaaykari soup for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ medium cup (katori) | 101 | 56 | 1.9 | 5.8 | 2.8 |
| 1 medium cup (katori) | 202 | 111 | 3.8 | 11.6 | 5.5 |
| 1½ medium cups (katori) | 303 | 167 | 5.7 | 17.4 | 8.3 |
| 2 medium cups (katori) | 404 | 223 | 7.6 | 23.2 | 11 |
| 100 g | 100 | 55 | 1.9 | 5.7 | 2.7 |
Nutrition Label
Kalappazam kaaykari soup
- Serving Size1 medium cup (katori) (202.2 g)
- Calories111.3 kcal
- Carbs11.6 g
- Fiber5.6 g
- Sugar4.1 g
- Protein3.8 g
- Fat5.5 g
- Saturated fat3.2 g
- Mono unsaturated fat1.5 g
- Poly unsaturated fat0.4 g
- Cholesterol12.6 mg
- Sodium344.8 mg
Nutrition per 100g
- Calories55.1 kcal
- Carbs5.7 g
- Fiber2.8 g
- Sugar2.0 g
- Protein1.9 g
- Fat2.7 g
- Cholesterol6.3 mg
- Sodium170.6 mg
1 serving = 202.2g
Ingredients
Corn raw
50 g
Ghee clarified butter
1 tbsp
French beans country
50 g
Onionstalk
50 g
Peas fresh
50 g
Carrot orange
50 g
Coriander leaves
20 g
Garlic small clove
10 g
Ginger fresh
5 g
Onion big
100 g
Salt
0.5 tsp
Water
200 ml
Black pepper powder
1 tsp
Instructions
1
2
Chopping
Chop the vegetables into dice. Chop coriander ginger and garlic.
3
Sauteeing
Heat ghee in a pressure cooker, add chopped ginger, garlic, and onions. Fry onions until they turn translucent. Add all the other vegetables and saute them for 3-4 minutes.
4
Pressure cooking
Add salt, black pepper powder, water, and pressure cook for 3-4 whistles.
5
Simmer
Transfer it into a deep nonstick pan and let it simmer for few minutes. Adjust the salt and black pepper.
6
Serving
Transfer it to serving bowl, garnished with coriander leaves. Serve hot.
How long to burn it off
Time a 65 kg adult needs to burn one serving (111 kcal).
- Brisk walking (5 km/h)28 min≈ 2,800 steps
- Running (8 km/h)12 min
- Cycling (moderate)14 min
- Yoga39 min
Glycemic Index
36 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 | Kalappazam kaaykari soup | Inippu Makka Kaikari Soup | Sweet corn vegetable soup | Carrot and ginger soup |
|---|---|---|---|---|
| Calories | 111.3 kcal | 84 kcal | 84 kcal | 93.8 kcal |
| Carbs | 11.6 g | 11.8 g | 11.8 g | 9.2 g |
| Protein | 3.8 g | 3.9 g | 3.9 g | 1.8 g |
| Fat | 5.5 g | 2.4 g | 2.4 g | 5.5 g |
| Fiber | 5.6 g | 5.9 g | 5.9 g | 5.1 g |
| Sugar | 4.1 g | 3.6 g | 3.6 g | 4.9 g |
| Sodium | 344.8 mg | 343.7 mg | 343.7 mg | 375.2 mg |
| Cholesterol | 12.6 mg | 0 mg | 0 mg | 12.8 mg |
Health Goals Suitability
Weight Loss
At just 111.3 kcal per serving, this is an excellent choice for weight management. The 5.6g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 5.6g fiber further slows glucose absorption.
Muscle Gain
Low protein content (3.8g 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 (12.6mg) and low saturated fat (3.2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Low GI (36) with 5.6g 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 spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~202.2g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Cup (~202.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~202.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~202.2g) 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
Kalappazam kaaykari soup 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 (222.6-334 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Kalappazam kaaykari soup contains 111.3 kcal (3.8g protein, 11.6g carbs, 5.5g fat). That's 55.1 kcal per 100g. You can track exact portions in the Hint app.
At just 111.3 kcal per serving, this is an excellent choice for weight management. The 5.6g of dietary fiber promotes satiety, helping you feel full longer. 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 5.6g 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.
Kalappazam kaaykari soup has 3.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Kalappazam kaaykari soup is light enough for dinner at 111.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Kalappazam kaaykari soup 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 5.6g 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
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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