Looking for an Indian Food Calorie Calculator?
Washing
Firstly, wash the pieces of lamb legs/mutton paya very well with wheat flour and water for about 5-6 times
Paya soup
Paya soup has 95.6 calories per serving (1 Small Cup) — that's 95.8 calories per 100g. It provides 9g protein, 3.1g carbs, and 5.2g fat. With a medium glycemic index (GI: 67), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Paya soup in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories95.5 kcal
- Carbs3.1 g (12.6 kcal)
- Protein9.0 g (35.8 kcal)
- Fats5.2 g (47.1 kcal)
Nutrition Label
Paya soup
- Serving Size1 Small Cup (100 g)
- Calories95.5 kcal
- Carbs3.1 g
- Fiber1.3 g
- Sugar1.1 g
- Protein9.0 g
- Fat5.2 g
- Saturated fat1.8 g
- Mono unsaturated fat2.0 g
- Poly unsaturated fat1.1 g
- Cholesterol29.5 mg
- Sodium285.2 mg
Nutrition per 100g
- Calories95.8 kcal
- Carbs3.2 g
- Fiber1.3 g
- Sugar1.1 g
- Protein9.0 g
- Fat5.3 g
- Cholesterol29.5 mg
- Sodium286.0 mg
1 serving = 99.7g
Cooking time: 15 minutes
Serves: 7 persons
Ingredients
Chillies green - all varieties
10 Grams
Coriander leaves
25 Grams
Ginger fresh
5 Grams
Mint leaves
20 Grams
Onion big
100 Grams
Pepper, black
1 Tea Spoon
Goat legs
250 Grams
Rice bran oil
1 Table Spoon
Salt
1 Tea Spoon
Water
250 Milliliter
Besan
1 Table Spoon
Instructions
1
2
Pressure cooking
In a pressure cooker, add the washed lamb legs, add salt, black peppercorns, add ginger. Add water and pressure cook them on high flame for about 40-45 minutes. Once done reduce the steam and put it aside.
3
For Making The Soup
In a cooking vessel, add oil and heat it. Add the sliced onions and fry them till translucent. Also, add slit green chilies into it. Add the ginger paste into it and saute for few minutes. Transfer the tenderized lamb legs and their extract into it.
4
Add water
Add little water. Check for salt taste and add if required. Add coriander, mint leaves, black peppercorn powder.
5
Simmering
In a small bowl, add besan and mix it with some water and make a thin paste. Add the besan paste/chickpea flour paste into the stew/soup and stir well. Cover the lid. Bring the whole soup to a boil. Boil it for about 10-15 minutes on medium flame to sim flame. Switch off the flame.
6
Serving
Serve hot with naan or roti.
Glycemic Index
67 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
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 | Paya soup | Kanda roti | Onion roti | Peyaja ruti |
|---|---|---|---|---|
| Calories | 95.6 kcal | 79.6 kcal | 79.6 kcal | 79.6 kcal |
| Carbs | 3.1 g | 14.9 g | 14.9 g | 14.9 g |
| Protein | 9 g | 2.5 g | 2.5 g | 2.5 g |
| Fat | 5.2 g | 1.1 g | 1.1 g | 1.1 g |
| Fiber | 1.3 g | 2.8 g | 2.8 g | 2.8 g |
| Sugar | 1.1 g | 0.8 g | 0.8 g | 0.8 g |
| Sodium | 285.2 mg | 30.3 mg | 30.3 mg | 30.3 mg |
| Cholesterol | 29.5 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 95.6 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
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Contains 9g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Heart Health
Low cholesterol (29.5mg) and low saturated fat (1.8g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (67) 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. Adequate protein (9g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~99.7g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~99.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~99.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~99.7g) 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
Paya soup stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (191.1-286.7 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 Paya soup contains 95.6 kcal (9g protein, 3.1g carbs, 5.2g fat). That's 95.8 kcal per 100g. You can track exact portions in the Hint app.
At 95.6 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.
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 67 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Paya soup has 9g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Paya soup is light enough for dinner at 95.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Paya soup 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.
Moderate-to-high GI (67) 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.
Scientific References
Curcumin 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/foods6100092Portion 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
