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Pal Sarkkarai Illamal
Pal Sarkkarai Illamal has 258 calories per serving (1 Glass) — that's 107.5 calories per 100g. It provides 8.8g protein, 20.1g carbs, and 15.8g fat. With a low glycemic index (GI: 53),
Track the exact calories and macros of Pal Sarkkarai Illamal in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Glass (240 g)
- Calories258.0 kcal
- Carbs20.1 g (80.6 kcal)
- Protein8.8 g (35.3 kcal)
- Fats15.8 g (142.1 kcal)
Nutrition Label
Pal Sarkkarai Illamal
- Serving Size1 Glass (240 g)
- Calories258.0 kcal
- Carbs20.1 g
- Fiber0.0 g
- Sugar12.8 g
- Protein8.8 g
- Fat15.8 g
- Saturated fat11.1 g
- Mono unsaturated fat4.6 g
- Poly unsaturated fat0.5 g
- Cholesterol0.0 mg
- Sodium72.0 mg
Nutrition per 100g
- Calories107.5 kcal
- Carbs8.4 g
- Fiber0.0 g
- Sugar5.3 g
- Protein3.7 g
- Fat6.6 g
- Cholesterol0.0 mg
- Sodium30.0 mg
1 serving = 240g
Cooking time: 10 minutes
Serves: 1 persons
Ingredients
Whole buffalo milk
240 Milliliter
Instructions
Also Known As
Glycemic Index
53 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
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 | Pal Sarkkarai Illamal | Badam ani madh seh jawari flakes | Chaaya Chakkara Illaathathu | Chaaya Chakkara |
|---|---|---|---|---|
| Calories | 258 kcal | 158.8 kcal | 61.6 kcal | 272.6 kcal |
| Carbs | 20.1 g | 19.6 g | 4.8 g | 24.7 g |
| Protein | 8.8 g | 5 g | 2.1 g | 8.7 g |
| Fat | 15.8 g | 6.7 g | 3.8 g | 15.5 g |
| Fiber | 0 g | 2.1 g | 0 g | 0 g |
| Sugar | 12.8 g | 7.2 g | 3 g | 17.5 g |
| Sodium | 72 mg | 23.1 mg | 17.1 mg | 70.6 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
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Health Goals Suitability
Weight Loss
At 258 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor.
Diabetes
Moderate glycemic index (GI: 53). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Contains 8.8g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Heart Health
Watch your intake — saturated fat (11.1g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (8.8g) supports healthy thyroid function.
Portion Guidance
Weight Loss
1 Glass (~240g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Glass (~240g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Glass (~240g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Glass (~240g) 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
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Reduce calories
Reduce serving size by 25% to save ~64.5 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Meal prep friendly
Pal Sarkkarai Illamal 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 (516-774 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Pal Sarkkarai Illamal contains 258 kcal (8.8g protein, 20.1g carbs, 15.8g fat). That's 107.5 kcal per 100g. You can track exact portions in the Hint app.
At 258 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 53). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 53 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Pal Sarkkarai Illamal has 8.8g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Pal Sarkkarai Illamal at 258 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 Pal Sarkkarai Illamal 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.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Replacing saturated fats with unsaturated fats improves cardiovascular outcomes
Sacks FM et al. (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory. Circulation.
DOI: 10.1161/CIR.0000000000000510Portion 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
