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Boil the pasta
Firstly, in a large vessel boil enough water and add pasta and ½ tsp salt. Stir well and boil. Drain off the water once the pasta turns soft. keep aside.
Masala pasta
Masala pasta has 255.8 calories per serving (1 Medium Cup) — that's 99.9 calories per 100g. It provides 7.4g protein, 44.9g carbs, and 5.2g fat. With a medium glycemic index (GI: 58), The 5.2g 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 Masala pasta in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories255.8 kcal
- Carbs44.9 g (179.6 kcal)
- Protein7.4 g (29.7 kcal)
- Fats5.2 g (46.5 kcal)
Nutrition Label
Masala pasta
- Serving Size1 Medium Cup (200 g)
- Calories255.8 kcal
- Carbs44.9 g
- Fiber5.2 g
- Sugar5.8 g
- Protein7.4 g
- Fat5.2 g
- Saturated fat1.8 g
- Mono unsaturated fat1.4 g
- Poly unsaturated fat1.2 g
- Cholesterol4.2 mg
- Sodium837.1 mg
Nutrition per 100g
- Calories99.9 kcal
- Carbs17.5 g
- Fiber2.0 g
- Sugar2.3 g
- Protein2.9 g
- Fat2.0 g
- Cholesterol1.6 mg
- Sodium327.0 mg
1 serving = 256g
Cooking time: 10 minutes
Serves: 2 persons
Ingredients
Ketchup
2 Tea Spoon
Corn raw
50 Grams
Butter
1 Tea Spoon
Capsicum green
50 Grams
Tomato ripe local
50 Grams
Carrot orange
50 Grams
Coriander leaves
10 Grams
Garlic big clove
10 Grams
Ginger fresh
2 Grams
Onion big
100 Grams
Turmeric powder
0.5 Tea Spoon
Rice bran oil
1 Tea Spoon
Salt
1 Tea Spoon
Water
50 Milliliter
Garam masala powder
0.5 Tea Spoon
Red chilli powder
1 Tea Spoon
Oregano dried
0.5 Tea Spoon
Penne pasta
100 Grams
Chilli flakes
0.5 Tea Spoon
Instructions
1
2
Sauteing
Saute ginger and garlic in 1 tsp oil and 1 tsp butter. Further, saute onion till they turn soft. Additionally, add tomato puree and saute well. keep stirring till the tomato pulp thickens.
3
Add spices
Now add turmeric, chili powder, garam masala, and salt. Saute till the spices get cooked completely. Now add the vegetables. Saute for a minute. Add in 3 tbsp water and mix well. Cover and simmer for 5 minutes. Now add in tomato ketchup and ½ tsp mixed herbs (oregano and chili flakes). Mix well.
4
Add pasta and serve
Add in cooked pasta and mix gently till the sauce gets coated well. Finally, serve masala pasta Indian-style hot topped with coriander.
Glycemic Index
58 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 | Masala pasta | Masala andeich bhurji | Masala Dim Bhurji | Masala egg bhurji |
|---|---|---|---|---|
| Calories | 255.8 kcal | 145.2 kcal | 145.2 kcal | 145.2 kcal |
| Carbs | 44.9 g | 2.1 g | 2.1 g | 2.1 g |
| Protein | 7.4 g | 9.1 g | 9.1 g | 9.1 g |
| Fat | 5.2 g | 11.2 g | 11.2 g | 11.2 g |
| Fiber | 5.2 g | 1.1 g | 1.1 g | 1.1 g |
| Sugar | 5.8 g | 0.8 g | 0.8 g | 0.8 g |
| Sodium | 837.1 mg | 252.6 mg | 252.6 mg | 252.6 mg |
| Cholesterol | 4.2 mg | 246 mg | 246 mg | 246 mg |
Similar Recipes
Masala andeich bhurji Masala Dim Bhurji Masala egg bhurji Masala muttal purji Kaigari Muttai Omelette Kanda tamatar cheela Onion tomato cheela Penyaja tometo chilla Pyaar aur tamatar cheela Sabza andey ka omelette Shobji dim omelette Ulli Thakali Cheela Ullipayalu tamata cheela Vegetable egg omelette Vegetable Motta Omelette
Health Goals Suitability
Weight Loss
At 255.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 58). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (7.4g 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
Watch your intake — sodium (837.1mg) is on the higher side. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Moderate-to-high GI (58) 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 spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~256g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~256g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~256g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~256g) 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.
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 ~64 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 pasta 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 (511.7-767.5 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.
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 Masala pasta contains 255.8 kcal (7.4g protein, 44.9g carbs, 5.2g fat). That's 99.9 kcal per 100g. You can track exact portions in the Hint app.
At 255.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 58). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 58 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Masala pasta has 7.4g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Masala pasta at 255.8 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.
Since Masala pasta 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.
Moderate-to-high GI (58) 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/foods6100092Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2Portion 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
