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Wash the liver
Clean the liver and wash it thoroughly with water. Cut into small pieces. Drain excess water and keep it aside.
Kallam Vepudu
Kallam Vepudu has 120.1 calories per serving (1 Small Cup) — that's 114.4 calories per 100g. It provides 11.2g protein, 1.8g carbs, and 7.6g fat. With a medium glycemic index (GI: 63), this recipe is suitable for weight loss. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Kallam Vepudu in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories120.1 kcal
- Carbs1.8 g (7.3 kcal)
- Protein11.2 g (44.8 kcal)
- Fats7.6 g (68.0 kcal)
Nutrition Label
Kallam Vepudu
- Serving Size1 Small Cup (100 g)
- Calories120.1 kcal
- Carbs1.8 g
- Fiber0.9 g
- Sugar0.6 g
- Protein11.2 g
- Fat7.6 g
- Saturated fat1.9 g
- Mono unsaturated fat2.4 g
- Poly unsaturated fat2.2 g
- Cholesterol219.0 mg
- Sodium209.9 mg
Nutrition per 100g
- Calories114.4 kcal
- Carbs1.7 g
- Fiber0.9 g
- Sugar0.6 g
- Protein10.7 g
- Fat7.2 g
- Cholesterol208.7 mg
- Sodium200.0 mg
1 serving = 104.9g
Cooking time: 10 minutes
Serves: 9 persons
Ingredients
Chillies green - all varieties
10 Grams
Coriander leaves
15 Grams
Onion big
100 Grams
Turmeric powder
1 Tea Spoon
Goat liver
500 Grams
Rice bran oil
3 Table Spoon
Salt
1 Tea Spoon
Water
250 Milliliter
Ginger garlic paste
1 Tea Spoon
Garam masala powder
1 Tea Spoon
Cumin powder
1 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Instructions
1
2
Fry the mutton pieces
Next, heat the oil in a wok over medium flame. To this, add the chopped onions and chopped green chilies. Fry for a minute. Then add the ginger and garlic paste and fry until it becomes slightly brown.
3
Cook the liver
Now add in the chopped liver, all the spices, and salt. Keep stirring it and let it fry for 10 minutes, until oil starts coming out of the liver, and fry for an additional 10 minutes.
4
Garnish
Garnish it with chopped coriander leaves and some finely sliced chilies. Serve with rice or roti.
Also Known As
Glycemic Index
63 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
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 | Kallam Vepudu | Lukmi | Masala amlet | Masala omelette |
|---|---|---|---|---|
| Calories | 120.1 kcal | 127.6 kcal | 65.5 kcal | 65.5 kcal |
| Carbs | 1.8 g | 7.2 g | 1.8 g | 1.8 g |
| Protein | 11.2 g | 2.5 g | 3.2 g | 3.2 g |
| Fat | 7.6 g | 9.9 g | 5 g | 5 g |
| Fiber | 0.9 g | 0.5 g | 1 g | 1 g |
| Sugar | 0.6 g | 0.4 g | 0.7 g | 0.7 g |
| Sodium | 209.9 mg | 35.9 mg | 160.8 mg | 160.8 mg |
| Cholesterol | 219 mg | 5.9 mg | 73.2 mg | 73.2 mg |
Health Goals Suitability
Weight Loss
At just 120.1 kcal per serving, this is an excellent choice for weight management. With 11.2g protein, it supports lean muscle while cutting kcal.
Diabetes
Moderate glycemic index (GI: 63). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Contains 11.2g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Heart Health
Watch your intake — cholesterol (219mg) is on the higher side.
PCOS
Moderate-to-high GI (63) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. Adequate protein (11.2g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~104.9g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~104.9g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~104.9g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~104.9g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
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
Kallam Vepudu stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (240.2-360.2 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 Kallam Vepudu contains 120.1 kcal (11.2g protein, 1.8g carbs, 7.6g fat). That's 114.4 kcal per 100g. You can track exact portions in the Hint app.
At just 120.1 kcal per serving, this is an excellent choice for weight management. With 11.2g protein, it supports lean muscle while cutting kcal. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 63). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 63 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kallam Vepudu has 11.2g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Kallam Vepudu is light enough for dinner at 120.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Kallam Vepudu already has good protein (11.2g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Moderate-to-high GI (63) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
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.114.084038Curcumin 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/foods6100092Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
