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Boiling
Boil the water in a saucepan and keep it aside.
Kothumai Alwa
Kothumai Alwa has 281.4 calories per serving (1 Small Cup) — that's 270.5 calories per 100g. It provides 5.9g protein, 34.9g carbs, and 13.1g fat. With a high glycemic index (GI: 70), The 3.3g 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 Kothumai Alwa in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories281.4 kcal
- Carbs34.9 g (139.6 kcal)
- Protein5.9 g (23.5 kcal)
- Fats13.1 g (118.2 kcal)
Nutrition Label
Kothumai Alwa
- Serving Size1 Small Cup (100 g)
- Calories281.4 kcal
- Carbs34.9 g
- Fiber3.3 g
- Sugar18.7 g
- Protein5.9 g
- Fat13.1 g
- Saturated fat6.8 g
- Mono unsaturated fat4.5 g
- Poly unsaturated fat1.1 g
- Cholesterol18.2 mg
- Sodium10.6 mg
Nutrition per 100g
- Calories270.5 kcal
- Carbs33.6 g
- Fiber3.2 g
- Sugar17.9 g
- Protein5.7 g
- Fat12.6 g
- Cholesterol17.5 mg
- Sodium10.2 mg
1 serving = 104g
Cooking time: 5 minutes
Serves: 4 persons
Ingredients
Ghee clarified butter
2 Table Spoon
Sugar
4 Table Spoon
Whole wheat flour
100 Grams
Raisins dried golden
10 Grams
Cardamom green
2 Grams
Almond
10 Grams
Cashew nut
10 Grams
Whole buffalo milk
50 Milliliter
Khoa
50 Grams
Water
100 Milliliter
Instructions
1
2
Cooking
Heat the ghee in a pan and fry the nuts. Take them out and keep them aside. To the same pan add wheat flour and roast it in ghee till it turns brown. Now slowly add hot water and mix well so that no lumps are formed. Gradually add milk, khoa, sugar, cardamom powder and cook completely.
3
Serving
Transfer it to serving bowls and garnish with nuts and serve hot.
Also Known As
Glycemic Index
70 High
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
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 | Kothumai Alwa | Beet halwa | Beetroot halwa | Beettoottu halva |
|---|---|---|---|---|
| Calories | 281.4 kcal | 183.4 kcal | 183.4 kcal | 183.4 kcal |
| Carbs | 34.9 g | 16.8 g | 16.8 g | 16.8 g |
| Protein | 5.9 g | 4.3 g | 4.3 g | 4.3 g |
| Fat | 13.1 g | 11 g | 11 g | 11 g |
| Fiber | 3.3 g | 1.9 g | 1.9 g | 1.9 g |
| Sugar | 18.7 g | 13.8 g | 13.8 g | 13.8 g |
| Sodium | 10.6 mg | 41.8 mg | 41.8 mg | 41.8 mg |
| Cholesterol | 18.2 mg | 12.3 mg | 12.3 mg | 12.3 mg |
Health Goals Suitability
Weight Loss
At 281.4 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
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.
Muscle Gain
Low protein content (5.9g 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
Watch your intake — saturated fat (6.8g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
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.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~104g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~104g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~104g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~104g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
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.
Reduce calories
Reduce serving size by 25% to save ~70.3 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Kothumai Alwa stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
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.
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 (562.7-844.1 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 Kothumai Alwa contains 281.4 kcal (5.9g protein, 34.9g carbs, 13.1g fat). That's 270.5 kcal per 100g. You can track exact portions in the Hint app.
At 281.4 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.
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.
Kothumai Alwa has 5.9g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Kothumai Alwa at 281.4 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.
Since Kothumai Alwa is moderate 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.
Scientific References
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/foods6100092Replacing saturated fats with unsaturated fats improves cardiovascular outcomes
Sacks FM et al. (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory. Circulation.
DOI: 10.1161/CIR.0000000000000510Portion 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
