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Malai Kofta
Malai Kofta has 196.9 calories per serving (1 Small Cup) — that's 188.3 calories per 100g. It provides 4.1g protein, 11.4g carbs, and 15g fat. With a medium glycemic index (GI: 62), this recipe is suitable for weight loss, heart health. The 2.2g 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 Malai Kofta in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories196.9 kcal
- Carbs11.4 g (45.5 kcal)
- Protein4.1 g (16.6 kcal)
- Fats15.0 g (134.8 kcal)
Nutrition Label
Malai Kofta
- Serving Size1 Small Cup (100 g)
- Calories196.9 kcal
- Carbs11.4 g
- Fiber2.2 g
- Sugar3.1 g
- Protein4.1 g
- Fat15.0 g
- Saturated fat4.1 g
- Mono unsaturated fat6.0 g
- Poly unsaturated fat4.0 g
- Cholesterol4.1 mg
- Sodium111.5 mg
Nutrition per 100g
- Calories188.3 kcal
- Carbs10.9 g
- Fiber2.1 g
- Sugar2.9 g
- Protein4.0 g
- Fat14.3 g
- Cholesterol3.9 mg
- Sodium106.7 mg
1 serving = 104.6g
Cooking time: 15 minutes
Serves: 10 persons
Ingredients
Cream
2 Table Spoon
Butter
1 Table Spoon
Refined wheat flour
2 Table Spoon
Tomato ripe local
100 Grams
Raisins dried golden
15 Grams
Potato brown skin big
250 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
10 Grams
Garlic small clove
5 Grams
Ginger fresh
5 Grams
Onion big
100 Grams
Cardamom green
2 Grams
Cloves
2 Grams
Cumin seeds
1 Tea Spoon
Fenugreek seeds
0.5 Tea Spoon
Turmeric powder
1 Grams
Cashew nut
50 Grams
Paneer
100 Grams
Rice bran oil
100 Milliliter
Salt
0.5 Tea Spoon
Water
200 Milliliter
Garam masala powder
0.5 Tea Spoon
Cumin powder
0.5 Tea Spoon
Red chilli powder
1 Tea Spoon
Cinnamon
1 Grams
Bay leaves
2 Grams
Coriander powder
0.5 Tea Spoon
Instructions
1
2
For kofta
Firstly, in a bowl take potato and paneer, add chilli, coriander, cumin powder and salt. Add raisins and cashew. Mix well making sure all the spices are well combined. Now add 2 tablespoons of maida and mix well forming a soft dough using little water.
3
Frying the kofta
Prepare a small ball sized koftas by greasing hand with oil. Deep fry on medium hot oil.Keep aside
4
For the gravy
In a pan heat oil and saute onion, ginger garlic. Further, add tomato and saute slightly. Now add cashew and continue to saute until tomatoes soften completely. Cool completely and transfer to a blender. Blend to smooth paste adding water if required.
5
Sauteing
In a large Kadai heat butter and oil. Saute cumin, cardamom, bay leaf, cinnamon, clove until it turns aromatic. Now add chilli powder, turmeric, coriander powder and cumin powder. saute until the spices turn aromatic. Further add in the prepared onion tomato puree, salt and mix well.
6
Simmering
Cover and cook until the mixture starts to thicken and oil separates from the sides. Now add cream and mix on low flame until it's well combined. further, add water and mix well adjusting consistency as required. Let the curry boil for few minutes, add kasuri methi and garam masala,mix well
7
Serve hot
Finally, pour the curry over kofta, and malai kofta is ready to enjoy with roti or naan.
Glycemic Index
62 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 | Malai Kofta | Bandhakopi Kofta | Cabbage kofta | Kobiche kofte |
|---|---|---|---|---|
| Calories | 196.9 kcal | 170.9 kcal | 170.9 kcal | 170.9 kcal |
| Carbs | 11.4 g | 7.4 g | 7.4 g | 7.4 g |
| Protein | 4.1 g | 2.6 g | 2.6 g | 2.6 g |
| Fat | 15 g | 14.6 g | 14.6 g | 14.6 g |
| Fiber | 2.2 g | 3 g | 3 g | 3 g |
| Sugar | 3.1 g | 2.6 g | 2.6 g | 2.6 g |
| Sodium | 111.5 mg | 129.8 mg | 129.8 mg | 129.8 mg |
| Cholesterol | 4.1 mg | 4.1 mg | 4.1 mg | 4.1 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At just 196.9 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 62). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (4.1g 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
Low cholesterol (4.1mg) and low saturated fat (4.1g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (62) 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 iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~104.6g) 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 (~104.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~104.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~104.6g) 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.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Malai Kofta 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 (393.8-590.7 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.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Malai Kofta contains 196.9 kcal (4.1g protein, 11.4g carbs, 15g fat). That's 188.3 kcal per 100g. You can track exact portions in the Hint app.
At just 196.9 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 62). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 62 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Malai Kofta has 4.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Malai Kofta is light enough for dinner at 196.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Malai Kofta 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 (62) 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/foods6100092Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3
