Kerala style green gram stir fry has 205.4 calories per serving (1 Small Cup) — that's 172.4 calories per 100g. It provides 11.3g protein, 24.1g carbs, and 7.1g fat. With a low glycemic index (GI: 36), this recipe is suitable for diabetes management, heart health, PCOS. The 10.3g 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 Kerala style green gram stir fry in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 119.1g
Cooking time: 20 minutes
Serves: 4 persons
Likely to produce a slower, steadier rise in blood glucose for most people.
| Nutrient | Kerala style green gram stir fry | Coconut curd chutney | Gummadi Pesara Pappu Kura | Kaddu moong dal sabzi |
|---|---|---|---|---|
| Calories | 205.4 kcal | 38.9 kcal | 94.9 kcal | 461.6 kcal |
| Carbs | 24.1 g | 1.3 g | 8.4 g | 25.8 g |
| Protein | 11.3 g | 0.7 g | 3.5 g | 11.5 g |
| Fat | 7.1 g | 3.4 g | 5.3 g | 34.7 g |
| Fiber | 10.3 g | 1 g | 3.4 g | 6.8 g |
| Sugar | 2.1 g | 0.4 g | 1.7 g | 0.8 g |
| Sodium | 217.2 mg | 3.9 mg | 203.9 mg | 207.5 mg |
| Cholesterol | 0 mg | 0.7 mg | 0 mg | 0 mg |
At 205.4 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 10.3g fiber further slows glucose absorption. The protein content (11.3g) helps prevent blood sugar spikes.
Contains 11.3g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Zero cholesterol and low saturated fat (2.6g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
Low GI (36) with 10.3g 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.
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. Adequate protein (11.3g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
1 Small Cup (~119.1g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
1 Small Cup (~119.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
1 Small Cup (~119.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Small Cup (~119.1g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Kerala style green gram stir fry stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
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.
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (410.8-616.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
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.
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.
One serving of Kerala style green gram stir fry contains 205.4 kcal (11.3g protein, 24.1g carbs, 7.1g fat). That's 172.4 kcal per 100g. You can track exact portions in the Hint app.
At 205.4 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 10.3g fiber further slows glucose absorption. The protein content (11.3g) helps prevent blood sugar spikes. The glycemic index is 36 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kerala style green gram stir fry has 11.3g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Kerala style green gram stir fry at 205.4 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.
Kerala style green gram stir fry already has good protein (11.3g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (36) with 10.3g 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.
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
