Looking for an Indian Food Calorie Calculator?
Wash the meat
Wash the chicken thoroughly and drain excess water.
Pepper chicken fry
Pepper chicken fry has 160.1 calories per serving (1 Small Cup). It provides 10.9g protein, 2.9g carbs, and 11.6g fat. With a low glycemic index (GI: 51), this recipe is suitable for weight loss, diabetes management. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Pepper chicken fry in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories160.1 kcal
- Carbs2.9 g (11.7 kcal)
- Protein10.9 g (43.6 kcal)
- Fats11.6 g (104.7 kcal)
Nutrition Label
Pepper chicken fry
- Serving Size1 Small Cup (100 g)
- Calories160.1 kcal
- Carbs2.9 g
- Fiber1.7 g
- Sugar0.8 g
- Protein10.9 g
- Fat11.6 g
- Saturated fat1.0 g
- Mono unsaturated fat1.6 g
- Poly unsaturated fat2.6 g
- Cholesterol50.9 mg
- Sodium112.9 mg
Nutrition per 100g
- Calories160.1 kcal
- Carbs2.9 g
- Fiber1.7 g
- Sugar0.8 g
- Protein10.9 g
- Fat11.6 g
- Cholesterol50.9 mg
- Sodium112.9 mg
1 serving = 100g
Cooking time: 10 minutes
Serves: 9 persons
Ingredients
Sunflower oil
2 Table Spoon
Tomato ripe local
100 Grams
Lemon juice
2 Tea Spoon
Coriander leaves
15 Grams
Curry leaves
10 Grams
Onion small
100 Grams
Cumin seeds
1 Tea Spoon
Pepper, black
5 Grams
Turmeric powder
1 Tea Spoon
Chicken poultry thigh skinless
500 Grams
Salt
0.5 Tea Spoon
Water
100 Milliliter
Ginger garlic paste
1 Tea Spoon
Garam masala powder
0.5 Tea Spoon
Red chilli powder
1 Tea Spoon
Bay leaves
2 Grams
Coriander powder
1 Tea Spoon
Instructions
1
2
Marinate the chicken
In a bowl add chicken, pepper powder, lemon juice and salt. Mix it all together and marinate for 30 minutes.
3
Cook the chicken
Heat a pan and add oil then add some jeera/cumin along with curry leaves and wait till it splutters. Next, add cardamom, green chili, ginger, and garlic. Mix and saute for few seconds. Now, add onion and cook till it turns translucent along with chopped tomato. Once the tomato is cooked, add the masalas. Turmeric, garam masala, coriander powder, crushed black pepper, and salt. mix well and cook the masala Next, add the marinated chicken and mix well with the masala. Once mixed, close and cook the chicken. And cook till all the water from the chicken gets absorbed.
4
Serve it
When the masala completely sticks to the chicken and becomes separate pieces switch off the stove. Garnish with coriander leaves. Spicy and dry pepper chicken is ready.
Glycemic Index
51 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 | Pepper chicken fry | Mattan Kima Kari | Minced meat curry | Mutton keema curry |
|---|---|---|---|---|
| Calories | 160.1 kcal | 146.3 kcal | 146.3 kcal | 146.3 kcal |
| Carbs | 2.9 g | 2.9 g | 2.9 g | 2.9 g |
| Protein | 10.9 g | 11.5 g | 11.5 g | 11.5 g |
| Fat | 11.6 g | 9.9 g | 9.9 g | 9.9 g |
| Fiber | 1.7 g | 1.5 g | 1.5 g | 1.5 g |
| Sugar | 0.8 g | 0.8 g | 0.8 g | 0.8 g |
| Sodium | 112.9 mg | 211.5 mg | 211.5 mg | 211.5 mg |
| Cholesterol | 50.9 mg | 43.5 mg | 43.5 mg | 43.5 mg |
Health Goals Suitability
Weight Loss
At just 160.1 kcal per serving, this is an excellent choice for weight management. With 10.9g protein, it supports lean muscle while cutting kcal. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 51, this recipe supports stable blood sugar levels. The protein content (10.9g) helps prevent blood sugar spikes.
Muscle Gain
Contains 10.9g protein per serving — a moderate amount. Pair with paneer or curd or a bowl of dal to boost protein intake for muscle gain.
Heart Health
Watch your intake — cholesterol (50.9mg) is on the higher side.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. Adequate protein (10.9g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~100g) 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 (~100g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~100g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~100g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Meal prep friendly
Pepper chicken fry 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 (320.1-480.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Pepper chicken fry contains 160.1 kcal (10.9g protein, 2.9g carbs, 11.6g fat). That's 160.1 kcal per 100g. You can track exact portions in the Hint app.
At just 160.1 kcal per serving, this is an excellent choice for weight management. With 10.9g protein, it supports lean muscle while cutting kcal. 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 51, this recipe supports stable blood sugar levels. The protein content (10.9g) helps prevent blood sugar spikes. The glycemic index is 51 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Pepper chicken fry has 10.9g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Pepper chicken fry is light enough for dinner at 160.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Pepper chicken fry already has good protein (10.9g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low 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.26.8.2261Curcumin 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/foods6100092Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3
