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Roasting
Roast and grind dal, coriander seeds, cumin seeds, black pepper, curry leaves, red chilli and make a fine powder.
Kurumulak rasam
Kurumulak rasam has 63.2 calories per serving (1 Small Cup) — that's 60.4 calories per 100g. It provides 1.9g protein, 9.7g carbs, and 1.9g fat. With a low glycemic index (GI: 36), this recipe is suitable for weight loss, diabetes management, heart health and more. The 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 Kurumulak rasam in the Hint app — India's comprehensive recipe and nutrition tracking platform.
63kcal
per small katori
- Protein
- 1.9 g
- Carbs
- 9.7 g
- Fat
- 1.9 g
- GI
- 36 (Low)
Vegetarian Low fat
Prep: 10 minCook: 15 min Total: 25 minServes 5
Contains:Dairy
Detected from the ingredient list. If you have an allergy, always check product labels.
- Serving Size 1 small cup (katori) (104.8 g)
- Calories63.2 kcal
- Carbs9.7 g (38.9 kcal)
- Protein1.9 g (7.5 kcal)
- Fat1.9 g (16.9 kcal)
Calories by portion
Calories and macros of Kurumulak rasam for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ small cup (katori) | 52 | 32 | 0.9 | 4.9 | 0.9 |
| 1 small cup (katori) | 105 | 63 | 1.9 | 9.7 | 1.9 |
| 1½ small cups (katori) | 157 | 95 | 2.8 | 14.6 | 2.8 |
| 2 small cups (katori) | 210 | 126 | 3.7 | 19.4 | 3.7 |
| 100 g | 100 | 60 | 1.8 | 9.3 | 1.8 |
Nutrition Label
Kurumulak rasam
- Serving Size1 small cup (katori) (104.8 g)
- Calories63.2 kcal
- Carbs9.7 g
- Fiber3.0 g
- Sugar5.3 g
- Protein1.9 g
- Fat1.9 g
- Saturated fat0.7 g
- Mono unsaturated fat0.7 g
- Poly unsaturated fat0.3 g
- Cholesterol2.4 mg
- Sodium193.9 mg
Nutrition per 100g
- Calories60.4 kcal
- Carbs9.3 g
- Fiber2.9 g
- Sugar5.0 g
- Protein1.8 g
- Fat1.8 g
- Cholesterol2.3 mg
- Sodium185.1 mg
1 serving = 104.8g
Ingredients
Ghee clarified butter
1 tsp
Red gram dal
15 g
Tamarind pulp
50 ml
Coriander leaves
10 g
Curry leaves
10 g
Chillies red
5 g
Coriander seeds
1 tsp
Cumin seeds
1 tsp
Pepper, black
2 tsp
Turmeric powder
0.25 tsp
Mustard seeds
1 tsp
Salt
0.5 tsp
Water
400 ml
Instructions
1
2
Boiling
Add water, turmeric powder, salt to the tamarind pulp and let it boil for 5-10 minutes. To this add the grounded mixture and stir well,boiling it again for 5-7minutes
3
Tempering
In a kadai heat ghee add mustard seeds, let them splutter. To this add the boiled rasam.
4
Garnish and serve.
Garnish with chopped coriander leaves and serve hot.
How long to burn it off
Time a 65 kg adult needs to burn one serving (63 kcal).
- Brisk walking (5 km/h)16 min≈ 1,600 steps
- Running (8 km/h)7 min
- Cycling (moderate)8 min
- Yoga22 min
Glycemic Index
36 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 | Kurumulak rasam | Cumin rasam | Jeera rasam | Seeragam Rasam |
|---|---|---|---|---|
| Calories | 63.2 kcal | 52 kcal | 52 kcal | 52 kcal |
| Carbs | 9.7 g | 7.2 g | 7.2 g | 7.2 g |
| Protein | 1.9 g | 2 g | 2 g | 2 g |
| Fat | 1.9 g | 1.7 g | 1.7 g | 1.7 g |
| Fiber | 3 g | 3.1 g | 3.1 g | 3.1 g |
| Sugar | 5.3 g | 2.9 g | 2.9 g | 2.9 g |
| Sodium | 193.9 mg | 201.5 mg | 201.5 mg | 201.5 mg |
| Cholesterol | 2.4 mg | 1.3 mg | 1.3 mg | 1.3 mg |
Health Goals Suitability
Weight Loss
At just 63.2 kcal per serving, this is an excellent choice for weight management. The 3g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 3g fiber further slows glucose absorption.
Muscle Gain
Low protein content (1.9g 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
Low cholesterol (2.4mg) and low saturated fat (0.7g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (36) with 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.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~104.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~104.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~104.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~104.8g) 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.
Meal prep friendly
Kurumulak rasam 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 (126.4-189.7 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Kurumulak rasam contains 63.2 kcal (1.9g protein, 9.7g carbs, 1.9g fat). That's 60.4 kcal per 100g. You can track exact portions in the Hint app.
At just 63.2 kcal per serving, this is an excellent choice for weight management. The 3g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 3g fiber further slows glucose absorption. The glycemic index is 36 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kurumulak rasam has 1.9g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Kurumulak rasam is light enough for dinner at 63.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Kurumulak rasam 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.
Low GI (36) with 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.
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.26.8.2261Increased 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/138.3.439Curcumin 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/foods6100092
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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