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Preparation
To begin making Peanut Chaat With Spiced Yogurt, first prepare the spiced yogurt.
Peanut Chaat With Spiced Yogurt Recipe
Peanut Chaat With Spiced Yogurt Recipe has 183.6 calories per serving (1 Small Cup) — that's 176.9 calories per 100g. It provides 8.5g protein, 9.6g carbs, and 12.3g fat. With a low glycemic index (GI: 40), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.8g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Peanut Chaat With Spiced Yogurt Recipe in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories183.6 kcal
- Carbs9.6 g (38.5 kcal)
- Protein8.5 g (33.9 kcal)
- Fats12.3 g (111.1 kcal)
Nutrition Label
Peanut Chaat With Spiced Yogurt Recipe
- Serving Size1 Small Cup (100 g)
- Calories183.6 kcal
- Carbs9.6 g
- Fiber2.8 g
- Sugar4.9 g
- Protein8.5 g
- Fat12.3 g
- Saturated fat2.3 g
- Mono unsaturated fat6.3 g
- Poly unsaturated fat2.3 g
- Cholesterol2.8 mg
- Sodium355.1 mg
Nutrition per 100g
- Calories176.9 kcal
- Carbs9.3 g
- Fiber2.7 g
- Sugar4.7 g
- Protein8.2 g
- Fat11.9 g
- Cholesterol2.7 mg
- Sodium342.3 mg
1 serving = 103.8g
Cooking time: 10 minutes
Serves: 4 persons
Ingredients
Yogurt
1 Cup
Peanuts
100 Grams
Tomatoes raw
50 Grams
Cucumber raw
50 Grams
Lemon juice
1 Tea Spoon
Chillies green - all varieties
5 Grams
Coriander leaves
10 Grams
Turmeric powder
0.5 Tea Spoon
Salt
0.5 Tea Spoon
Cumin powder
0.5 Tea Spoon
Black pepper powder
0.5 Tea Spoon
chat masala
1 Tea Spoon
Instructions
1
2
Whisk well
Add all the ingredients under for spiced yogurt into a bowl. Whisk well until mixed, cover and refrigerate for half an hour.
3
Mixing
In another medium bowl combine boiled peanuts, turmeric powder, chopped tomato, diced cucumber, salt, green chilli, chaat masala, cumin powder, sugar and lemon juice. Stir well.
4
Serve it
To serve the Peanut Chaat, spread a layer of spiced yogurt as a base in a wide bowl. Serve it
Glycemic Index
40 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 | Peanut Chaat With Spiced Yogurt Recipe | Ragda chaat | Chana salad | Chhola Salad |
|---|---|---|---|---|
| Calories | 183.6 kcal | 321.1 kcal | 108.3 kcal | 83.5 kcal |
| Carbs | 9.6 g | 54.4 g | 9.7 g | 10 g |
| Protein | 8.5 g | 20.2 g | 5.6 g | 2.8 g |
| Fat | 12.3 g | 2.5 g | 5.3 g | 3.6 g |
| Fiber | 2.8 g | 19.5 g | 9.9 g | 2.4 g |
| Sugar | 4.9 g | 6.9 g | 0.3 g | 3.2 g |
| Sodium | 355.1 mg | 710.3 mg | 136.7 mg | 275.5 mg |
| Cholesterol | 2.8 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 183.6 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 40, this recipe supports stable blood sugar levels. The 2.8g fiber further slows glucose absorption. The protein content (8.5g) helps prevent blood sugar spikes.
Muscle Gain
Contains 8.5g protein per serving — a moderate amount. Pair with eggs or chicken or a bowl of dal to boost protein intake for muscle gain.
Heart Health
Low cholesterol (2.8mg) and low saturated fat (2.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
Low GI (40) with 2.8g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. Adequate protein (8.5g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~103.8g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~103.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~103.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~103.8g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
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
Peanut Chaat With Spiced Yogurt Recipe 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.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
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 (367.1-550.7 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Peanut Chaat With Spiced Yogurt Recipe contains 183.6 kcal (8.5g protein, 9.6g carbs, 12.3g fat). That's 176.9 kcal per 100g. You can track exact portions in the Hint app.
At just 183.6 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 40, this recipe supports stable blood sugar levels. The 2.8g fiber further slows glucose absorption. The protein content (8.5g) helps prevent blood sugar spikes. The glycemic index is 40 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Peanut Chaat With Spiced Yogurt Recipe has 8.5g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Peanut Chaat With Spiced Yogurt Recipe is light enough for dinner at 183.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Peanut Chaat With Spiced Yogurt Recipe 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 (40) with 2.8g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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/138.3.439Curcumin 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
