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Add the spices to the peanuts
Sprinkle some water over the peanuts. Add rice flour, gram flour, refined oil, red chili powder, and salt to the peanuts. Mix well with a spoon.
Masala Kadala
Masala Kadala has 541.2 calories per serving (1 Small Cup) — that's 316.5 calories per 100g. It provides 19.1g protein, 36.2g carbs, and 35.6g fat. With a low glycemic index (GI: 40), this recipe is suitable for diabetes management, muscle gain, PCOS. The 7.2g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Masala Kadala in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories541.2 kcal
- Carbs36.2 g (144.7 kcal)
- Protein19.1 g (76.5 kcal)
- Fats35.6 g (320.0 kcal)
Nutrition Label
Masala Kadala
- Serving Size1 Small Cup (100 g)
- Calories541.2 kcal
- Carbs36.2 g
- Fiber7.2 g
- Sugar4.7 g
- Protein19.1 g
- Fat35.6 g
- Saturated fat5.7 g
- Mono unsaturated fat17.5 g
- Poly unsaturated fat8.1 g
- Cholesterol0.0 mg
- Sodium808.1 mg
Nutrition per 100g
- Calories316.5 kcal
- Carbs21.1 g
- Fiber4.2 g
- Sugar2.7 g
- Protein11.2 g
- Fat20.8 g
- Cholesterol0.0 mg
- Sodium472.5 mg
1 serving = 171g
Cooking time: 3 minutes
Serves: 1 persons
Ingredients
Peanuts
100 Grams
Rice bran oil
2 Tea Spoon
Salt
0.5 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Rice flour
2 Table Spoon
Besan
2 Table Spoon
Instructions
1
2
Microwave them
Transfer to a microwave-safe bowl and run on high for 2 minutes. Allow it to cool down. Run for 1 minute again if the peanuts have not turned crunchy. Serve hot.
Also Known As
Glycemic Index
40 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 | Masala Kadala | Ari chakli | Arisi Chakli | Cala cakali |
|---|---|---|---|---|
| Calories | 541.2 kcal | 113.7 kcal | 113.7 kcal | 113.7 kcal |
| Carbs | 36.2 g | 16.3 g | 16.3 g | 16.3 g |
| Protein | 19.1 g | 3 g | 3 g | 3 g |
| Fat | 35.6 g | 4.1 g | 4.1 g | 4.1 g |
| Fiber | 7.2 g | 1.5 g | 1.5 g | 1.5 g |
| Sugar | 4.7 g | 0.8 g | 0.8 g | 0.8 g |
| Sodium | 808.1 mg | 62.3 mg | 62.3 mg | 62.3 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 541.2 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
Diabetes
With a low glycemic index of 40, this recipe supports stable blood sugar levels. The 7.2g fiber further slows glucose absorption. The protein content (19.1g) helps prevent blood sugar spikes.
Muscle Gain
Excellent protein source with 19.1g per serving — ideal for muscle repair and growth. The calorie content supports a muscle-building surplus when combined with training.
Heart Health
Watch your intake — saturated fat (5.7g) and sodium (808.1mg) are on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Low GI (40) with 7.2g fiber supports insulin sensitivity — key for PCOS management.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (19.1g) supports healthy thyroid function.
Portion Guidance
Weight Loss
1 Small Cup (~171g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1.5-2 servings. Already high in protein — great post-workout. Add a banana or whole grain for recovery carbs.
Diabetes
1 Small Cup (~171g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~171g) 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.
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 ~135.3 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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Masala Kadala 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.
Adding salt without measuring
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.
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 (1082.3-1623.5 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 Masala Kadala contains 541.2 kcal (19.1g protein, 36.2g carbs, 35.6g fat). That's 316.5 kcal per 100g. You can track exact portions in the Hint app.
At 541.2 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 40, this recipe supports stable blood sugar levels. The 7.2g fiber further slows glucose absorption. The protein content (19.1g) helps prevent blood sugar spikes. The glycemic index is 40 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Yes! Masala Kadala provides 19.1g protein per serving, making it a good protein source for muscle building and satiety.
Masala Kadala at 541.2 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.
Masala Kadala already has good protein (19.1g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (40) with 7.2g fiber supports insulin sensitivity — key for PCOS management.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low 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/138.3.439
