Looking for an Indian Food Calorie Calculator?
Boiling
Hard boil five medium-size eggs (50g each) for 15 minutes and let them cool down. Remove and discard the hard shell.
Muttaan Masala
Muttaan Masala has 143.1 calories per serving (1 Small Cup) — that's 139.2 calories per 100g. It provides 7.1g protein, 4.9g carbs, and 10.5g fat. With a medium glycemic index (GI: 62), this recipe is suitable for weight loss. The 3.8g 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 Muttaan Masala in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories143.1 kcal
- Carbs4.9 g (19.7 kcal)
- Protein7.1 g (28.6 kcal)
- Fats10.5 g (94.8 kcal)
Nutrition Label
Muttaan Masala
- Serving Size1 Small Cup (100 g)
- Calories143.1 kcal
- Carbs4.9 g
- Fiber3.8 g
- Sugar1.3 g
- Protein7.1 g
- Fat10.5 g
- Saturated fat2.5 g
- Mono unsaturated fat4.2 g
- Poly unsaturated fat2.5 g
- Cholesterol146.3 mg
- Sodium166.8 mg
Nutrition per 100g
- Calories139.2 kcal
- Carbs4.8 g
- Fiber3.7 g
- Sugar1.2 g
- Protein6.9 g
- Fat10.2 g
- Cholesterol142.3 mg
- Sodium162.2 mg
1 serving = 102.8g
Cooking time: 10 minutes
Serves: 6 persons
Ingredients
Tomato ripe local
100 Grams
Chillies green - all varieties
5 Grams
Coriander leaves
1 Table Spoon
Onion small
100 Grams
Cumin seeds
0.5 Tea Spoon
Turmeric powder
0.25 Tea Spoon
Mustard seeds
0.5 Tea Spoon
Whole egg boiled
250 Grams
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
50 Milliliter
Ginger garlic paste
1 Table Spoon
Garam masala powder
1 Table Spoon
Cumin powder
1 Table Spoon
Red chilli powder
5 Grams
Coriander powder
1 Table Spoon
Instructions
1
2
Cooking
Heat the oil in a nonstick pan, add mustard seeds, cumin seeds, ginger-garlic paste, green chilies, tomato, and onion. Once the onion pieces turn golden brown, add eggs, coriander, cumin powder, red chili powder, turmeric, garama masala, and salt. Fry for 5 more minutes and add water. Mix the ingredients well and cook for 15 minutes.
3
Serve
Garnish with coriander. Serve hot with steamed rice or roti.
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 | Muttaan Masala | Aalu ka jhol | Aloo ka jhol | Aloo ki sabzi |
|---|---|---|---|---|
| Calories | 143.1 kcal | 57.9 kcal | 57.9 kcal | 57.9 kcal |
| Carbs | 4.9 g | 6.3 g | 6.3 g | 6.3 g |
| Protein | 7.1 g | 1.6 g | 1.6 g | 1.6 g |
| Fat | 10.5 g | 2.9 g | 2.9 g | 2.9 g |
| Fiber | 3.8 g | 2.6 g | 2.6 g | 2.6 g |
| Sugar | 1.3 g | 1.7 g | 1.7 g | 1.7 g |
| Sodium | 166.8 mg | 142 mg | 142 mg | 142 mg |
| Cholesterol | 146.3 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At just 143.1 kcal per serving, this is an excellent choice for weight management. The 3.8g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (7.1g 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
Watch your intake — cholesterol (146.3mg) is on the higher side.
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 (~102.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~102.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~102.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~102.8g) 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
Muttaan Masala 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 (286.1-429.2 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.
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 Muttaan Masala contains 143.1 kcal (7.1g protein, 4.9g carbs, 10.5g fat). That's 139.2 kcal per 100g. You can track exact portions in the Hint app.
At just 143.1 kcal per serving, this is an excellent choice for weight management. The 3.8g of dietary fiber promotes satiety, helping you feel full longer. 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). 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.
Muttaan Masala has 7.1g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Muttaan Masala is light enough for dinner at 143.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Muttaan Masala 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 (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/foods6100092Dietary 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/01.3Portion 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
