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Garnish and serve
In the end, add lemon juice and saute well for a minute or two. Garnish with coriander leaves and serve it hot.
Paruppu Solaam
Paruppu Solaam has 115.6 calories per serving (1 Small Cup) — that's 86.9 calories per 100g. It provides 3.2g protein, 15.8g carbs, and 4.4g fat. With a low glycemic index (GI: 50), this recipe is suitable for weight loss, diabetes management, heart health and more. The 3.1g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Paruppu Solaam in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories115.6 kcal
- Carbs15.8 g (63.1 kcal)
- Protein3.2 g (12.9 kcal)
- Fats4.4 g (39.6 kcal)
Nutrition Label
Paruppu Solaam
- Serving Size1 Small Cup (100 g)
- Calories115.6 kcal
- Carbs15.8 g
- Fiber3.1 g
- Sugar4.9 g
- Protein3.2 g
- Fat4.4 g
- Saturated fat2.2 g
- Mono unsaturated fat1.2 g
- Poly unsaturated fat0.6 g
- Cholesterol8.0 mg
- Sodium114.0 mg
Nutrition per 100g
- Calories86.9 kcal
- Carbs11.9 g
- Fiber2.3 g
- Sugar3.7 g
- Protein2.4 g
- Fat3.3 g
- Cholesterol6.0 mg
- Sodium85.7 mg
1 serving = 133g
Cooking time: 0 minutes
Serves: 1 persons
Ingredients
Lime raw
10 Grams
Corn raw
100 Grams
Butter
1 Tea Spoon
Coriander leaves
1 Table Spoon
Salt
0.25 Grams
Garam masala powder
0.5 Tea Spoon
Red chilli powder
0.25 Tea Spoon
Instructions
1
2
Washing
Wash the corn kernels properly and boil them in a pan for 10 minutes.
3
Add spices
Take a wok, keep it on medium heat and melt butter in it. After the butter melts, add sweet corn, chili powder, black pepper, garam masala, and salt to the wok and mix well.
Glycemic Index
50 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 | Paruppu Solaam | Masala colam | Masala corn | Bhaja bhutta |
|---|---|---|---|---|
| Calories | 115.6 kcal | 138.9 kcal | 138.9 kcal | 96.4 kcal |
| Carbs | 15.8 g | 15 g | 15 g | 18 g |
| Protein | 3.2 g | 3.2 g | 3.2 g | 3.1 g |
| Fat | 4.4 g | 7.3 g | 7.3 g | 1.3 g |
| Fiber | 3.1 g | 2.8 g | 2.8 g | 2.4 g |
| Sugar | 4.9 g | 4.8 g | 4.8 g | 5.8 g |
| Sodium | 114 mg | 550.1 mg | 550.1 mg | 102 mg |
| Cholesterol | 8 mg | 16 mg | 16 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 115.6 kcal per serving, this is an excellent choice for weight management. The 3.1g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 3.1g fiber further slows glucose absorption.
Muscle Gain
Low protein content (3.2g 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.
Heart Health
Low cholesterol (8mg) and low saturated fat (2.2g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (50) with 3.1g fiber supports insulin sensitivity — key for PCOS management.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~133g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~133g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~133g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~133g) 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.
Meal prep friendly
Paruppu Solaam 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 (231.2-346.9 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Paruppu Solaam contains 115.6 kcal (3.2g protein, 15.8g carbs, 4.4g fat). That's 86.9 kcal per 100g. You can track exact portions in the Hint app.
At just 115.6 kcal per serving, this is an excellent choice for weight management. The 3.1g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 3.1g fiber further slows glucose absorption. The glycemic index is 50 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Paruppu Solaam has 3.2g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Paruppu Solaam is light enough for dinner at 115.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Paruppu Solaam 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.
Low GI (50) with 3.1g fiber supports insulin sensitivity — key for PCOS management.
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.26.8.2261Increased 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/138.3.439Portion 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
