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Mutta Bonda
Mutta Bonda has 130.1 calories per serving (1 Medium Piece) — that's 315.6 calories per 100g. It provides 4.3g protein, 8g carbs, and 9g fat. With a medium glycemic index (GI: 67),
Track the exact calories and macros of Mutta Bonda in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Piece (40 g)
- Calories130.1 kcal
- Carbs8.0 g (32.2 kcal)
- Protein4.3 g (17.2 kcal)
- Fats9.0 g (80.7 kcal)
Nutrition Label
Mutta Bonda
- Serving Size1 Medium Piece (40 g)
- Calories130.1 kcal
- Carbs8.0 g
- Fiber1.0 g
- Sugar0.9 g
- Protein4.3 g
- Fat9.0 g
- Saturated fat1.9 g
- Mono unsaturated fat3.4 g
- Poly unsaturated fat2.9 g
- Cholesterol59.2 mg
- Sodium85.0 mg
Nutrition per 100g
- Calories315.6 kcal
- Carbs19.5 g
- Fiber2.5 g
- Sugar2.1 g
- Protein10.4 g
- Fat21.8 g
- Cholesterol143.7 mg
- Sodium206.2 mg
1 serving = 41.2g
Cooking time: 10 minutes
Serves: 12 persons
Ingredients
Chillies green - all varieties
2 Grams
Whole egg raw
200 Grams
Rice bran oil
85 Milliliter
Salt
0.5 Tea Spoon
Water
50 Milliliter
Black pepper powder
0.5 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Rice flour
50 Grams
Besan
100 Grams
Instructions
1
2
Cut the eggs
Cut the boiled eggs into halves and sprinkle a little red chili powder, black pepper powder, and salt over the boiled eggs.
3
Prepare the batter
Now, put a kadhai on medium flame and heat oil in it. Meanwhile, mix together gram four, rice flour, red chili powder, green chilies, black pepper powder and salt in a large bowl and add a little water to prepare the batter for the bajjis. Make sure the batter is thick and not runny.
4
Deep fry
By now, the oil will be hot enough to fry the bajjis. Dip the boiled egg pieces one by one into the batter and carefully place them inside the hot oil. Deep fry the eggs until golden brown in color and transfer them on a kitchen towel to soak the extra oil.
5
Serve it
Enjoy this delightful snack with tomato ketchup or green chutney.
Also Known As
Glycemic Index
67 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 | Mutta Bonda | Ajvain Cakli | Ajwain chakli | Carom Seeds Savory Snack |
|---|---|---|---|---|
| Calories | 130.1 kcal | 95.5 kcal | 95.5 kcal | 95.5 kcal |
| Carbs | 8 g | 11.2 g | 11.2 g | 11.2 g |
| Protein | 4.3 g | 2 g | 2 g | 2 g |
| Fat | 9 g | 4.8 g | 4.8 g | 4.8 g |
| Fiber | 1 g | 0.8 g | 0.8 g | 0.8 g |
| Sugar | 0.9 g | 0.5 g | 0.5 g | 0.5 g |
| Sodium | 85 mg | 51.4 mg | 51.4 mg | 51.4 mg |
| Cholesterol | 59.2 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 130.1 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: 67). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (4.3g 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
Watch your intake — cholesterol (59.2mg) is on the higher side.
PCOS
Moderate-to-high GI (67) 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.
Portion Guidance
Weight Loss
1 Medium Piece (~41.2g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Piece (~41.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~41.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~41.2g) 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
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
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
Mutta Bonda 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 (260.1-390.2 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 Mutta Bonda contains 130.1 kcal (4.3g protein, 8g carbs, 9g fat). That's 315.6 kcal per 100g. You can track exact portions in the Hint app.
At 130.1 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 67 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Mutta Bonda has 4.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Mutta Bonda is light enough for dinner at 130.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Mutta Bonda 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.
Scientific References
Portion 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
