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Masala Oats
Masala Oats has 182.7 calories per serving (50 Grams) — that's 365.3 calories per 100g. It provides 6.3g protein, 33.4g carbs, and 2.7g fat. With a low glycemic index (GI: 30), this recipe is suitable for weight loss, diabetes management, heart health and more. The 5.2g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Masala Oats in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 50 Grams ( g)
- Calories182.7 kcal
- Carbs33.4 g (133.6 kcal)
- Protein6.3 g (25.2 kcal)
- Fats2.6 g (23.8 kcal)
Nutrition Label
Masala Oats
- Serving Size50 Grams ( g)
- Calories182.7 kcal
- Carbs33.4 g
- Fiber5.2 g
- Sugar0.3 g
- Protein6.3 g
- Fat2.6 g
- Saturated fat0.8 g
- Mono unsaturated fat0.0 g
- Poly unsaturated fat0.0 g
- Cholesterol0.0 mg
- Sodium0.0 mg
Nutrition per 100g
- Calories365.3 kcal
- Carbs66.8 g
- Fiber10.4 g
- Sugar0.5 g
- Protein12.6 g
- Fat5.3 g
- Cholesterol0.0 mg
- Sodium0.0 mg
1 serving = 50g
Cooking time: 0 minutes
Serves: 1 persons
Ingredients
Saffola oats
50 Grams
Instructions
Glycemic Index
30 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 Oats | Saffola oats porridge |
|---|---|---|
| Calories | 182.7 kcal | 184 kcal |
| Carbs | 33.4 g | 28.1 g |
| Protein | 6.3 g | 5.2 g |
| Fat | 2.7 g | 5.6 g |
| Fiber | 5.2 g | 2.2 g |
| Sugar | 0.3 g | 12.3 g |
| Sodium | 0 mg | 21.1 mg |
| Cholesterol | 0 mg | 0 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At just 182.7 kcal per serving, this is an excellent choice for weight management. The 5.2g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 30, this recipe supports stable blood sugar levels. The 5.2g fiber further slows glucose absorption.
Muscle Gain
Low protein content (6.3g 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 (0.8g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (30) with 5.2g 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
50 Grams (~50g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
50 Grams (~50g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
50 Grams (~50g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
50 Grams (~50g) 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
Masala Oats stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (365.3-548 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Masala Oats contains 182.7 kcal (6.3g protein, 33.4g carbs, 2.7g fat). That's 365.3 kcal per 100g. You can track exact portions in the Hint app.
At just 182.7 kcal per serving, this is an excellent choice for weight management. The 5.2g 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 30, this recipe supports stable blood sugar levels. The 5.2g fiber further slows glucose absorption. The glycemic index is 30 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Masala Oats has 6.3g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Masala Oats is light enough for dinner at 182.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Masala Oats 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.
Low GI (30) with 5.2g 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
