Mutton tahari has 328.6 calories per serving (1 Medium Cup) — that's 160.7 calories per 100g. It provides 13.7g protein, 38.7g carbs, and 13.2g fat. With a medium glycemic index (GI: 56), The 2.4g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Mutton tahari in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 204.5g
Cooking time: 15 minutes
Serves: 11 persons
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
| Nutrient | Mutton tahari | Beef tahari | Peef Tahari | Aloo andey ki tahari |
|---|---|---|---|---|
| Calories | 328.6 kcal | 342.6 kcal | 342.6 kcal | 314.7 kcal |
| Carbs | 38.7 g | 39 g | 39 g | 49.1 g |
| Protein | 13.7 g | 13.9 g | 13.9 g | 9.7 g |
| Fat | 13.2 g | 14.5 g | 14.5 g | 8.8 g |
| Fiber | 2.4 g | 2.4 g | 2.4 g | 3.3 g |
| Sugar | 1 g | 1 g | 1 g | 1.3 g |
| Sodium | 1060 mg | 366 mg | 366 mg | 630.3 mg |
| Cholesterol | 39.3 mg | 32.6 mg | 32.6 mg | 117 mg |
At 328.6 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response.
Contains 13.7g protein per serving — a moderate amount. Pair with eggs or chicken or a bowl of dal to boost protein intake for muscle gain.
Watch your intake — sodium (1060mg) is on the higher side. Cut back on salt — try lemon juice or herbs for flavor instead.
Moderate-to-high GI (56) 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.
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (13.7g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
1 Medium Cup (~204.5g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
1 Medium Cup (~204.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
1 Medium Cup (~204.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Medium Cup (~204.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Reduce serving size by 25% to save ~82.1 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Mutton tahari stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
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.
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.
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (657.2-985.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
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.
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.
One serving of Mutton tahari contains 328.6 kcal (13.7g protein, 38.7g carbs, 13.2g fat). That's 160.7 kcal per 100g. You can track exact portions in the Hint app.
At 328.6 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 56 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Mutton tahari has 13.7g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Mutton tahari at 328.6 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.
Mutton tahari already has good protein (13.7g). 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 (56) 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.
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.114.084038Increased 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/13.2
