Kodaikkai Urulaikizhangu Kari has 138 calories per serving (1 Small Cup) — that's 110.8 calories per 100g. It provides 2.3g protein, 12.9g carbs, and 8.6g fat. With a high glycemic index (GI: 70), this recipe is suitable for weight loss, heart health. The 3.8g 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 Kodaikkai Urulaikizhangu Kari in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 124.5g
Cooking time: 10 minutes
Serves: 2 persons
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
| Nutrient | Kodaikkai Urulaikizhangu Kari | Lentil curry | Masoor dal rassa | Moong dal curry |
|---|---|---|---|---|
| Calories | 138 kcal | 166.3 kcal | 166.3 kcal | 167.5 kcal |
| Carbs | 12.9 g | 20 g | 20 g | 20 g |
| Protein | 2.3 g | 9 g | 9 g | 8.9 g |
| Fat | 8.6 g | 5.6 g | 5.6 g | 5.8 g |
| Fiber | 3.8 g | 6.1 g | 6.1 g | 5.7 g |
| Sugar | 2.1 g | 1.8 g | 1.8 g | 1.5 g |
| Sodium | 465.7 mg | 319.4 mg | 319.4 mg | 319.4 mg |
| Cholesterol | 1.2 mg | 0 mg | 0 mg | 0 mg |
At just 138 kcal per serving, this is an excellent choice for weight management. The 3.8g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Higher glycemic index (GI: 70) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion.
Low protein content (2.3g 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.
Low cholesterol (1.2mg) and low saturated fat (1.8g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
Moderate-to-high GI (70) 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.
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
1 Small Cup (~124.5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
1 Small Cup (~124.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
1 Small Cup (~124.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Small Cup (~124.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
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.
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Kodaikkai Urulaikizhangu Kari 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 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.
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (276-413.9 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.
One serving of Kodaikkai Urulaikizhangu Kari contains 138 kcal (2.3g protein, 12.9g carbs, 8.6g fat). That's 110.8 kcal per 100g. You can track exact portions in the Hint app.
At just 138 kcal per serving, this is an excellent choice for weight management. The 3.8g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Higher glycemic index (GI: 70) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion. The glycemic index is 70 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kodaikkai Urulaikizhangu Kari has 2.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Kodaikkai Urulaikizhangu Kari is light enough for dinner at 138 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Kodaikkai Urulaikizhangu Kari 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 (70) 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.
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin 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/foods6100092Reducing 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
