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Washing
Wash the vegetables thoroughly.
Kalappazam sprouts beetroot salad
Kalappazam sprouts beetroot salad has 3952.6 calories per serving (100 Small Cup). It provides 190.3g protein, 470.9g carbs, and 145.3g fat. With a low glycemic index (GI: 42), this recipe is suitable for muscle gain, PCOS. The 226.5g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Kalappazam sprouts beetroot salad in the Hint app — India's comprehensive recipe and nutrition tracking platform.
3953kcal
per 100 small cups (katori)
- Protein
- 190.3 g
- Carbs
- 470.9 g
- Fat
- 145.3 g
- GI
- 42 (Low)
Vegan
Prep: 15 min
- Serving Size 100 small cups (katori) (10000 g)
- Calories3952.6 kcal
- Carbs470.9 g (1883.6 kcal)
- Protein190.3 g (761.0 kcal)
- Fat145.3 g (1307.9 kcal)
Calories by portion
Calories and macros of Kalappazam sprouts beetroot salad for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| 50 small cups (katori) | 5000 | 1976 | 95.1 | 235.5 | 72.7 |
| 100 small cups (katori) | 10000 | 3953 | 190.3 | 470.9 | 145.3 |
| 150 small cups (katori) | 15000 | 5929 | 285.4 | 706.4 | 218 |
| 200 small cups (katori) | 20000 | 7905 | 380.5 | 941.8 | 290.6 |
| 100 g | 100 | 40 | 1.9 | 4.7 | 1.5 |
Nutrition Label
Kalappazam sprouts beetroot salad
- Serving Size100 small cups (katori) (10000 g)
- Calories3952.6 kcal
- Carbs470.9 g
- Fiber226.5 g
- Sugar274.2 g
- Protein190.3 g
- Fat145.3 g
- Saturated fat23.2 g
- Mono unsaturated fat93.4 g
- Poly unsaturated fat24.0 g
- Cholesterol0.0 mg
- Sodium10247.9 mg
Ingredients
Sprouts
100 g
Olive oil
1 tsp
Lettuce
85 g
Lemon juice
1 tsp
Beet root
150 g
Water
50 ml
Red chilli powder
0.5 tsp
Himalayan Pink Salt
3 g
Instructions
1
2
Chopping
Chop the vegetables into fine slices or can be made into cubes.
3
Tossing
Toss the veggies and sprouts by adding a pinch of salt, red chili powder, olive oil, and lemon juice.
4
Serving
Serve it with main meals.
How long to burn it off
Time a 65 kg adult needs to burn one serving (3953 kcal).
- Brisk walking (5 km/h)993 min≈ 99,300 steps
- Running (8 km/h)419 min
- Cycling (moderate)511 min
- Yoga1390 min
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 | Kalappazam sprouts beetroot salad | Lettuce Chammanthi Salad | Lettuce corn tomato salad | Lettuce Mokkajonna Tomato Salad |
|---|---|---|---|---|
| Calories | 3952.6 kcal | 47.7 kcal | 47.7 kcal | 47.7 kcal |
| Carbs | 470.9 g | 6.6 g | 6.6 g | 6.6 g |
| Protein | 190.3 g | 1.8 g | 1.8 g | 1.8 g |
| Fat | 145.3 g | 1.5 g | 1.5 g | 1.5 g |
| Fiber | 226.5 g | 1.9 g | 1.9 g | 1.9 g |
| Sugar | 274.2 g | 1.9 g | 1.9 g | 1.9 g |
| Sodium | 10247.9 mg | 202.2 mg | 202.2 mg | 202.2 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 3952.6 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
Moderate glycemic index (GI: 42). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Excellent protein source with 190.3g per serving — ideal for muscle repair and growth. The calorie content supports a muscle-building surplus when combined with training.
Heart Health
Watch your intake — saturated fat (23.2g) and sodium (10247.9mg) 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 226.5g fiber supports insulin sensitivity — key for PCOS management.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (190.3g) supports healthy thyroid function.
Portion Guidance
Weight Loss
100 Small Cup or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1.5-2 servings. Already high in protein — great post-workout. Add a banana or whole grain for recovery carbs.
Diabetes
100 Small Cup. Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
100 Small Cup 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.
Reduce calories
Reduce serving size by 25% to save ~988.1 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
Kalappazam sprouts beetroot salad 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 (7905.1-11857.7 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Kalappazam sprouts beetroot salad contains 3952.6 kcal (190.3g protein, 470.9g carbs, 145.3g fat). You can track exact portions in the Hint app.
At 3952.6 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.
Moderate glycemic index (GI: 42). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 42 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Yes! Kalappazam sprouts beetroot salad provides 190.3g protein per serving, making it a good protein source for muscle building and satiety.
Kalappazam sprouts beetroot salad at 3952.6 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.
Kalappazam sprouts beetroot salad already has good protein (190.3g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (42) with 226.5g fiber supports insulin sensitivity — key for PCOS management.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low 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/138.3.439
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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