Perugu has 61.8 calories per serving (1 Small Cup). It provides 3.5g protein, 4.7g carbs, and 3.3g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management, heart health. The probiotic content supports gut health.
Track the exact calories and macros of Perugu in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 100g
Cooking time: 1 minutes
Serves: 1 persons
Likely to produce a slower, steadier rise in blood glucose for most people.
| Nutrient | Perugu | Ali Podi Meidhaaniyil Patti | Alsi k beej wala chhaach | Buttermilk with chia seeds |
|---|---|---|---|---|
| Calories | 61.8 kcal | 101.6 kcal | 101.6 kcal | 101.6 kcal |
| Carbs | 4.7 g | 5.6 g | 5.6 g | 5.6 g |
| Protein | 3.5 g | 3.7 g | 3.7 g | 3.7 g |
| Fat | 3.3 g | 7.2 g | 7.2 g | 7.2 g |
| Fiber | 0 g | 4 g | 4 g | 4 g |
| Sugar | 0 g | 0.2 g | 0.2 g | 0.2 g |
| Sodium | 46 mg | 17.9 mg | 17.9 mg | 17.9 mg |
| Cholesterol | 13 mg | 3.8 mg | 3.8 mg | 3.8 mg |
At 61.8 kcal per serving, this can fit into a weight loss diet with mindful portion control.
With a low glycemic index of 55, this recipe supports stable blood sugar levels.
Low protein content (3.5g 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.
Low cholesterol (13mg) and low saturated fat (2.1g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
No goitrogenic ingredients — generally safe for thyroid conditions.
1 Small Cup (~100g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
1 Small Cup (~100g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
1 Small Cup (~100g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Small Cup (~100g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Perugu stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (123.5-185.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
One serving of Perugu contains 61.8 kcal (3.5g protein, 4.7g carbs, 3.3g fat). That's 61.8 kcal per 100g. You can track exact portions in the Hint app.
At 61.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Perugu has 3.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Perugu is light enough for dinner at 61.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Perugu 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.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
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.26.8.2261Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66Adequate calcium intake is essential for bone health and preventing osteoporosis
Weaver CM et al. (2016). Calcium plus vitamin D supplementation and risk of fractures. Osteoporosis International.
DOI: 10.1007/s00198-015-3386-5Portion 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
