Paruppu Nilakkadali Saat has 159.8 calories per serving (1 Small Cup) — that's 151.9 calories per 100g. It provides 6.2g protein, 6.9g carbs, and 11.9g fat. With a low glycemic index (GI: 42), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.5g 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 Paruppu Nilakkadali Saat in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 105.3g
Cooking time: 0 minutes
Serves: 4 persons
Likely to produce a slower, steadier rise in blood glucose for most people.
| Nutrient | Paruppu Nilakkadali Saat | Cucumber tomato corn peanut salad | Kheera Tamatar Makai Moongphali Salad | Vellarika Thakkali Kon Mutt |
|---|---|---|---|---|
| Calories | 159.8 kcal | 86.6 kcal | 86.6 kcal | 86.6 kcal |
| Carbs | 6.9 g | 7.8 g | 7.8 g | 7.8 g |
| Protein | 6.2 g | 3.4 g | 3.4 g | 3.4 g |
| Fat | 11.9 g | 4.6 g | 4.6 g | 4.6 g |
| Fiber | 2.5 g | 2.5 g | 2.5 g | 2.5 g |
| Sugar | 2 g | 2.6 g | 2.6 g | 2.6 g |
| Sodium | 193.4 mg | 318.1 mg | 318.1 mg | 318.1 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
At just 159.8 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
With a low glycemic index of 42, this recipe supports stable blood sugar levels. The 2.5g fiber further slows glucose absorption.
Low protein content (6.2g 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.
Zero cholesterol and low saturated fat (1.9g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
Low GI (42) with 2.5g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
1 Small Cup (~105.3g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
1 Small Cup (~105.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
1 Small Cup (~105.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Small Cup (~105.3g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Paruppu Nilakkadali Saat 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: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (319.7-479.5 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
One serving of Paruppu Nilakkadali Saat contains 159.8 kcal (6.2g protein, 6.9g carbs, 11.9g fat). That's 151.9 kcal per 100g. You can track exact portions in the Hint app.
At just 159.8 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 42, this recipe supports stable blood sugar levels. The 2.5g fiber further slows glucose absorption. The glycemic index is 42 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Paruppu Nilakkadali Saat has 6.2g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Paruppu Nilakkadali Saat is light enough for dinner at 159.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Paruppu Nilakkadali Saat 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.
Low GI (42) with 2.5g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin 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/foods6100092
