Track your nutrition and health goals
Wash the potatoes
Wash the sweet potatoes well,cut them into halves.
Paruppu Sarkaraikizhangu
Paruppu Sarkaraikizhangu has 40.6 calories per serving (1 Small Piece) — that's 108.7 calories per 100g. It provides 0.4g protein, 6.6g carbs, and 1.4g fat. With a high glycemic index (GI: 75), this recipe is suitable for heart health.
Track the exact calories and macros of Paruppu Sarkaraikizhangu in the Hint app — India's comprehensive recipe and nutrition tracking platform.
41kcal
per piece
- Protein
- 0.4 g
- Carbs
- 6.6 g
- Fat
- 1.4 g
- GI
- 75 (High)
Vegan
Prep: 2 minCook: 20 min Total: 22 minServes 3
- Serving Size 1 small piece (37.3 g)
- Calories40.6 kcal
- Carbs6.6 g (26.4 kcal)
- Protein0.4 g (1.4 kcal)
- Fat1.4 g (12.8 kcal)
Calories by portion
Calories and macros of Paruppu Sarkaraikizhangu for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| 1 Paruppu Sarkaraikizhangu | 37 | 41 | 0.4 | 6.6 | 1.4 |
| 2 Paruppu Sarkaraikizhangu | 75 | 81 | 0.7 | 13.2 | 2.8 |
| 3 Paruppu Sarkaraikizhangu | 112 | 122 | 1.1 | 19.8 | 4.3 |
| 4 Paruppu Sarkaraikizhangu | 149 | 162 | 1.4 | 26.4 | 5.7 |
| 100 g | 100 | 109 | 1 | 17.6 | 3.8 |
Nutrition Label
Paruppu Sarkaraikizhangu
- Serving Size1 small piece (37.3 g)
- Calories40.6 kcal
- Carbs6.6 g
- Fiber1.1 g
- Sugar1.0 g
- Protein0.4 g
- Fat1.4 g
- Saturated fat0.2 g
- Mono unsaturated fat1.0 g
- Poly unsaturated fat0.2 g
- Cholesterol0.0 mg
- Sodium218.7 mg
Nutrition per 100g
- Calories108.7 kcal
- Carbs17.6 g
- Fiber2.9 g
- Sugar2.7 g
- Protein1.0 g
- Fat3.8 g
- Cholesterol0.0 mg
- Sodium585.8 mg
1 serving = 37.3g
Ingredients
Olive oil
1 tsp
Lemon juice
1 tsp
Sweet potato brown skin
100 g
Salt
2 g
Instructions
1
2
Mix all the ingredients
In a bowl add sweet potato, olive oil,salt.Mix it well.
3
Preheat the oven
Place the sweet potatoes on a baking tray,preheat the oven to 200 degrees celsius for 20 minutes,bake the potatoes.
4
Serve it.
Once done sprinkle some lemon juice and serve them.
How long to burn it off
Time a 65 kg adult needs to burn one serving (41 kcal).
- Brisk walking (5 km/h)10 min≈ 1,000 steps
- Running (8 km/h)4 min
- Cycling (moderate)5 min
- Yoga14 min
Glycemic Index
75 High
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
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 | Paruppu Sarkaraikizhangu | Baked potato | Bhune Aloo | Chakkarakkizhangu Wedges |
|---|---|---|---|---|
| Calories | 40.6 kcal | 28.3 kcal | 28.3 kcal | 210.7 kcal |
| Carbs | 6.6 g | 3.5 g | 3.5 g | 22.4 g |
| Protein | 0.4 g | 0.4 g | 0.4 g | 1.4 g |
| Fat | 1.4 g | 1.4 g | 1.4 g | 12.9 g |
| Fiber | 1.1 g | 0.5 g | 0.5 g | 4.7 g |
| Sugar | 1 g | 0.2 g | 0.2 g | 3.2 g |
| Sodium | 218.7 mg | 211.7 mg | 211.7 mg | 435.6 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 40.6 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Higher glycemic index (GI: 75) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion.
Muscle Gain
Low protein content (0.4g 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
Zero cholesterol and low saturated fat (0.2g) make this heart-friendly. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (75) 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.
Portion Guidance
Weight Loss
1 Small Piece (~37.3g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~37.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~37.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~37.3g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
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.
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
Paruppu Sarkaraikizhangu 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 (81.2-121.7 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 Paruppu Sarkaraikizhangu contains 40.6 kcal (0.4g protein, 6.6g carbs, 1.4g fat). That's 108.7 kcal per 100g. You can track exact portions in the Hint app.
At 40.6 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Higher glycemic index (GI: 75) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion. The glycemic index is 75 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Paruppu Sarkaraikizhangu has 0.4g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Paruppu Sarkaraikizhangu is light enough for dinner at 40.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Paruppu Sarkaraikizhangu is low 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.
Scientific References
Portion 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
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
Last updated:
