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Marination
Cut the capsicum in thin and long slices. Add 1 and 1/2 teaspoon of salt to it and leave it for 5-7 hours or overnight.
Kodaikkai Ooru
Kodaikkai Ooru has 15.3 calories per serving (1 Tea Spoon) — that's 307.6 calories per 100g. It provides 0.1g protein, 0.2g carbs, and 1.6g fat. With a medium glycemic index (GI: 67), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Kodaikkai Ooru in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Tea Spoon (5 g)
- Calories15.3 kcal
- Carbs0.2 g (0.9 kcal)
- Protein0.1 g (0.3 kcal)
- Fats1.6 g (14.1 kcal)
Nutrition Label
Kodaikkai Ooru
- Serving Size1 Tea Spoon (5 g)
- Calories15.3 kcal
- Carbs0.2 g
- Fiber0.1 g
- Sugar0.0 g
- Protein0.1 g
- Fat1.6 g
- Saturated fat0.3 g
- Mono unsaturated fat0.6 g
- Poly unsaturated fat0.5 g
- Cholesterol0.0 mg
- Sodium119.3 mg
Nutrition per 100g
- Calories307.6 kcal
- Carbs4.5 g
- Fiber2.9 g
- Sugar0.6 g
- Protein1.5 g
- Fat31.5 g
- Cholesterol0.0 mg
- Sodium2400.8 mg
1 serving = 5g
Cooking time: 10 minutes
Serves: 99 persons
Ingredients
Vinegar
25 Milliliter
Capsicum green
250 Grams
Asafoetida
5 Grams
Turmeric powder
1 Table Spoon
Mustard seeds
1 Tea Spoon
Rice bran oil
150 Milliliter
Salt
2 Table Spoon
Red chilli powder
2 Tea Spoon
Fennel seeds
1 Tea Spoon
Instructions
1
2
Powder the spices
In a pan dry roast 2 tsp mustard and ¼ tsp methi on low flame until it turns aromatic. Blend to a fine powder, along with fennel seeds.
3
Seasoning
Heat oil in a pan, add the spices powder, red chilli powder, turmeric, vinegar, hing and salt. Mix well making sure everything is well combined. Store it in air tight container once cool.
Also Known As
Glycemic Index
67 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 | Kodaikkai Ooru | Cucumber pickle | Kakadicya lonche | Kheere ka Achar |
|---|---|---|---|---|
| Calories | 15.3 kcal | 15.1 kcal | 15.1 kcal | 15.1 kcal |
| Carbs | 0.2 g | 0.2 g | 0.2 g | 0.2 g |
| Protein | 0.1 g | 0 g | 0 g | 0 g |
| Fat | 1.6 g | 1.6 g | 1.6 g | 1.6 g |
| Fiber | 0.1 g | 0.1 g | 0.1 g | 0.1 g |
| Sugar | 0 g | 0.1 g | 0.1 g | 0.1 g |
| Sodium | 119.3 mg | 123.1 mg | 123.1 mg | 123.1 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 15.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (0.1g 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 (0.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (67) 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 spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Tea Spoon (~5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Tea Spoon (~5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Tea Spoon (~5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Tea Spoon (~5g) 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.
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
Kodaikkai Ooru 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 (30.6-45.9 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 Kodaikkai Ooru contains 15.3 kcal (0.1g protein, 0.2g carbs, 1.6g fat). That's 307.6 kcal per 100g. You can track exact portions in the Hint app.
At 15.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 67 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kodaikkai Ooru has 0.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Kodaikkai Ooru is light enough for dinner at 15.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Kodaikkai Ooru 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.
Moderate-to-high GI (67) 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
Curcumin 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/foods6100092Portion 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
