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Wash the mutton
Clean the mutton and wash it thoroughly with water. Cut them into small pieces. Drain excess water and keep it aside.
Mutton fry
Mutton fry has 165.1 calories per serving (1 Small Cup) — that's 155.5 calories per 100g. It provides 12.3g protein, 0.9g carbs, and 12.5g fat. With a medium glycemic index (GI: 61), this recipe is suitable for weight loss, heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Mutton fry in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories165.1 kcal
- Carbs0.9 g (3.7 kcal)
- Protein12.3 g (49.2 kcal)
- Fats12.5 g (112.1 kcal)
Nutrition Label
Mutton fry
- Serving Size1 Small Cup (100 g)
- Calories165.1 kcal
- Carbs0.9 g
- Fiber0.8 g
- Sugar0.0 g
- Protein12.3 g
- Fat12.5 g
- Saturated fat4.2 g
- Mono unsaturated fat5.0 g
- Poly unsaturated fat2.3 g
- Cholesterol48.2 mg
- Sodium232.1 mg
Nutrition per 100g
- Calories155.5 kcal
- Carbs0.9 g
- Fiber0.7 g
- Sugar0.0 g
- Protein11.6 g
- Fat11.7 g
- Cholesterol45.4 mg
- Sodium218.6 mg
1 serving = 106.2g
Cooking time: 10 minutes
Serves: 8 persons
Ingredients
Chillies green - all varieties
5 Grams
Coriander leaves
15 Grams
Mint leaves
10 Grams
Turmeric powder
1 Tea Spoon
Goat shoulder
500 Grams
Rice bran oil
3 Table Spoon
Salt
1 Tea Spoon
Water
250 Milliliter
Ginger garlic paste
1 Tea Spoon
Garam masala powder
1 Tea Spoon
Red chilli powder
1.5 Tea Spoon
Instructions
1
2
Marinate the mutton
Marinate the mutton by adding salt, ginger garlic paste, red chilli powder, garam masala powder, turmeric and mix well.
3
Fry the mutton pieces
In a big pan, heat oil, add mutton pieces to this add fry it by adding little water, and let it cook for some time until the meat is tender.
4
Garnish
Garnish it with chopped coriander leaves and some finely sliced chilies. Serve with rice or roti.
Also Known As
Glycemic Index
61 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 | Mutton fry | Lukmi | Thakkali Mutton Curry | Tomato mutton curry |
|---|---|---|---|---|
| Calories | 165.1 kcal | 127.6 kcal | 76.6 kcal | 76.6 kcal |
| Carbs | 0.9 g | 7.2 g | 3.1 g | 3.1 g |
| Protein | 12.3 g | 2.5 g | 5.1 g | 5.1 g |
| Fat | 12.5 g | 9.9 g | 4.9 g | 4.9 g |
| Fiber | 0.8 g | 0.5 g | 1.3 g | 1.3 g |
| Sugar | 0 g | 0.4 g | 1.3 g | 1.3 g |
| Sodium | 232.1 mg | 35.9 mg | 142.8 mg | 142.8 mg |
| Cholesterol | 48.2 mg | 5.9 mg | 17.2 mg | 17.2 mg |
Similar Recipes
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Health Goals Suitability
Weight Loss
At just 165.1 kcal per serving, this is an excellent choice for weight management. With 12.3g protein, it supports lean muscle while cutting kcal.
Diabetes
Moderate glycemic index (GI: 61). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Contains 12.3g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Heart Health
Low cholesterol (48.2mg) and low saturated fat (4.2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (61) 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. Adequate protein (12.3g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~106.2g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~106.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~106.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~106.2g) 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.
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
Mutton fry 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 (330.1-495.2 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 Mutton fry contains 165.1 kcal (12.3g protein, 0.9g carbs, 12.5g fat). That's 155.5 kcal per 100g. You can track exact portions in the Hint app.
At just 165.1 kcal per serving, this is an excellent choice for weight management. With 12.3g protein, it supports lean muscle while cutting kcal. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 61). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 61 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Mutton fry has 12.3g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Mutton fry is light enough for dinner at 165.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Mutton fry already has good protein (12.3g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Moderate-to-high GI (61) 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
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.114.084038Curcumin 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/foods6100092Portion 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
