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Chopping
Chop the ladies finger into small pieces
Lady finger peanut stir fry
Lady finger peanut stir fry has 186.3 calories per serving (1 Small Cup) — that's 187.7 calories per 100g. It provides 4.6g protein, 5.1g carbs, and 16.4g fat. With a low glycemic index (GI: 46), this recipe is suitable for weight loss, diabetes management, heart health and more. The 4.6g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Lady finger peanut stir fry in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories186.3 kcal
- Carbs5.1 g (20.2 kcal)
- Protein4.6 g (18.4 kcal)
- Fats16.4 g (147.7 kcal)
Nutrition Label
Lady finger peanut stir fry
- Serving Size1 Small Cup (100 g)
- Calories186.3 kcal
- Carbs5.1 g
- Fiber4.6 g
- Sugar0.9 g
- Protein4.6 g
- Fat16.4 g
- Saturated fat3.3 g
- Mono unsaturated fat6.7 g
- Poly unsaturated fat5.5 g
- Cholesterol0.0 mg
- Sodium252.6 mg
Nutrition per 100g
- Calories187.7 kcal
- Carbs5.1 g
- Fiber4.6 g
- Sugar0.9 g
- Protein4.6 g
- Fat16.5 g
- Cholesterol0.0 mg
- Sodium254.5 mg
1 serving = 99.3g
Cooking time: 10 minutes
Serves: 4 persons
Ingredients
Ladies finger
300 Grams
Ground nut
50 Grams
Rice bran oil
3 Table Spoon
Salt
0.5 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Instructions
1
2
Cooking
Heat the oil in a deep nonstick pan. Add the peanuts and fry them until they turn brown. Add the chopped ladies finger (bhindi). Fry them until the bhindi is completely cooked. Add salt and red chili powder. Cover the pan with a lid for 5 more minutes.
3
Serve
Once the fry is done, serve it hot with rice or roti
Glycemic Index
46 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 | Lady finger peanut stir fry | Kundru Palli Vepudu | Kundru peanut stir fry | Kundru verkadalai urulai varuvay |
|---|---|---|---|---|
| Calories | 186.3 kcal | 112.1 kcal | 112.1 kcal | 112.1 kcal |
| Carbs | 5.1 g | 3.6 g | 3.6 g | 3.6 g |
| Protein | 4.6 g | 3.6 g | 3.6 g | 3.6 g |
| Fat | 16.4 g | 9.2 g | 9.2 g | 9.2 g |
| Fiber | 4.6 g | 3.8 g | 3.8 g | 3.8 g |
| Sugar | 0.9 g | 1.3 g | 1.3 g | 1.3 g |
| Sodium | 252.6 mg | 330.7 mg | 330.7 mg | 330.7 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 186.3 kcal per serving, this is an excellent choice for weight management. The 4.6g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 46, this recipe supports stable blood sugar levels. The 4.6g fiber further slows glucose absorption.
Muscle Gain
Low protein content (4.6g 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 (3.3g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (46) with 4.6g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Small Cup (~99.3g) 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 (~99.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~99.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~99.3g) 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.
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
Lady finger peanut stir fry 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 (372.6-559 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 Lady finger peanut stir fry contains 186.3 kcal (4.6g protein, 5.1g carbs, 16.4g fat). That's 187.7 kcal per 100g. You can track exact portions in the Hint app.
At just 186.3 kcal per serving, this is an excellent choice for weight management. The 4.6g 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.
With a low glycemic index of 46, this recipe supports stable blood sugar levels. The 4.6g fiber further slows glucose absorption. The glycemic index is 46 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Lady finger peanut stir fry has 4.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Lady finger peanut stir fry is light enough for dinner at 186.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Lady finger peanut stir fry 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 (46) with 4.6g fiber supports insulin sensitivity — key for PCOS management. 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/138.3.439Portion 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
