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Keerai
Keerai has 22.5 calories per serving (1 Small Cup). It provides 2.1g protein, 2.1g carbs, and 0.6g fat. With a low glycemic index (GI: 50), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.4g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Keerai in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories22.5 kcal
- Carbs2.0 g (8.2 kcal)
- Protein2.1 g (8.6 kcal)
- Fats0.6 g (5.8 kcal)
Nutrition Label
Keerai
- Serving Size1 Small Cup (100 g)
- Calories22.5 kcal
- Carbs2.0 g
- Fiber2.4 g
- Sugar0.2 g
- Protein2.1 g
- Fat0.6 g
- Saturated fat0.2 g
- Mono unsaturated fat0.0 g
- Poly unsaturated fat0.3 g
- Cholesterol0.0 mg
- Sodium43.0 mg
Nutrition per 100g
- Calories22.5 kcal
- Carbs2.1 g
- Fiber2.4 g
- Sugar0.2 g
- Protein2.1 g
- Fat0.6 g
- Cholesterol0.0 mg
- Sodium43.0 mg
1 serving = 100g
Cooking time: 0 minutes
Serves: 1 persons
Ingredients
Spinach
100 Grams
Instructions
Also Known As
Glycemic Index
50 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 | Keerai | Strawberry palak infused water | Strawberry Palakachya Arakshit Panayat | Palak beetroot pear juice |
|---|---|---|---|---|
| Calories | 22.5 kcal | 4.9 kcal | 4.9 kcal | 35.8 kcal |
| Carbs | 2.1 g | 0.6 g | 0.6 g | 5.9 g |
| Protein | 2.1 g | 0.3 g | 0.3 g | 2 g |
| Fat | 0.6 g | 0.1 g | 0.1 g | 0.4 g |
| Fiber | 2.4 g | 0.5 g | 0.5 g | 3.8 g |
| Sugar | 0.2 g | 0.4 g | 0.4 g | 4 g |
| Sodium | 43 mg | 4.8 mg | 4.8 mg | 54.2 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 22.5 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 50, this recipe supports stable blood sugar levels. The 2.4g fiber further slows glucose absorption.
Muscle Gain
Low protein content (2.1g 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
Zero cholesterol and low saturated fat (0.2g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (50) with 2.4g fiber supports insulin sensitivity — key for PCOS management.
Thyroid
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Small Cup (~100g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~100g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~100g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~100g) 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
Keerai 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 (45-67.6 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Keerai contains 22.5 kcal (2.1g protein, 2.1g carbs, 0.6g fat). That's 22.5 kcal per 100g. You can track exact portions in the Hint app.
At just 22.5 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 50, this recipe supports stable blood sugar levels. The 2.4g fiber further slows glucose absorption. The glycemic index is 50 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Keerai has 2.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Keerai is light enough for dinner at 22.5 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Keerai 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 (50) with 2.4g fiber supports insulin sensitivity — key for PCOS management.
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/138.3.439Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028
