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Khakra
Khakra has 203.2 calories per serving (1 Medium Piece) — that's 508 calories per 100g. It provides 3.6g protein, 25.6g carbs, and 9.6g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management, heart health.
Track the exact calories and macros of Khakra in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Piece (40 g)
- Calories203.2 kcal
- Carbs25.6 g (102.4 kcal)
- Protein3.6 g (14.4 kcal)
- Fats9.6 g (86.4 kcal)
Nutrition Label
Khakra
- Serving Size1 Medium Piece (40 g)
- Calories203.2 kcal
- Carbs25.6 g
- Fiber1.2 g
- Sugar2.0 g
- Protein3.6 g
- Fat9.6 g
- Saturated fat4.0 g
- Mono unsaturated fat0.0 g
- Poly unsaturated fat0.0 g
- Cholesterol0.0 mg
- Sodium484.0 mg
Nutrition per 100g
- Calories508.0 kcal
- Carbs64.0 g
- Fiber3.0 g
- Sugar5.0 g
- Protein9.0 g
- Fat24.0 g
- Cholesterol0.0 mg
- Sodium1210.0 mg
1 serving = 40g
Cooking time: 0 minutes
Serves: 1 persons
Ingredients
Jabsons khakhra
40 Grams
Instructions
Also Known As
Glycemic Index
55 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 | Khakra | Kaakra saad | Khakra chaat |
|---|---|---|---|
| Calories | 203.2 kcal | 117 kcal | 117 kcal |
| Carbs | 25.6 g | 16.5 g | 16.5 g |
| Protein | 3.6 g | 2.8 g | 2.8 g |
| Fat | 9.6 g | 4.4 g | 4.4 g |
| Fiber | 1.2 g | 2.8 g | 2.8 g |
| Sugar | 2 g | 3.1 g | 3.1 g |
| Sodium | 484 mg | 419.9 mg | 419.9 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At 203.2 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 55, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (3.6g 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 (4g) make this heart-friendly.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Medium Piece (~40g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Piece (~40g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~40g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~40g) 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.
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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Khakra stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (406.4-609.6 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Khakra contains 203.2 kcal (3.6g protein, 25.6g carbs, 9.6g fat). That's 508 kcal per 100g. You can track exact portions in the Hint app.
At 203.2 kcal per serving, this can fit into a weight loss diet with mindful portion control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Khakra has 3.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Khakra at 203.2 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.
Since Khakra 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.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
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.26.8.2261Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2Portion 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
