Phulkoli Chettinad has 120.8 calories per serving (1 Small Cup) — that's 111.6 calories per 100g. It provides 3.1g protein, 7.2g carbs, and 8.9g fat. With a low glycemic index (GI: 36), this recipe is suitable for weight loss, diabetes management, PCOS. The 6.6g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Phulkoli Chettinad in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 108.2g
Cooking time: 10 minutes
Serves: 10 persons
Likely to produce a slower, steadier rise in blood glucose for most people.
| Nutrient | Phulkoli Chettinad | Paneer chettinad | Kalan cettinadu | Kumbalam Chettinad |
|---|---|---|---|---|
| Calories | 120.8 kcal | 230.1 kcal | 100.7 kcal | 100.7 kcal |
| Carbs | 7.2 g | 11.9 g | 6.9 g | 6.9 g |
| Protein | 3.1 g | 10.8 g | 3.1 g | 3.1 g |
| Fat | 8.9 g | 15.5 g | 6.7 g | 6.7 g |
| Fiber | 6.6 g | 4.9 g | 4.7 g | 4.7 g |
| Sugar | 2 g | 7.1 g | 2.3 g | 2.3 g |
| Sodium | 203.3 mg | 197.3 mg | 183.3 mg | 183.3 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
At just 120.8 kcal per serving, this is an excellent choice for weight management. The 6.6g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 6.6g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar.
Low protein content (3.1g 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.
Watch your intake — saturated fat (6.1g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
Low GI (36) with 6.6g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
1 Small Cup (~108.2g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
1 Small Cup (~108.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
1 Small Cup (~108.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Small Cup (~108.2g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Phulkoli Chettinad stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
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.
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (241.5-362.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
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.
One serving of Phulkoli Chettinad contains 120.8 kcal (3.1g protein, 7.2g carbs, 8.9g fat). That's 111.6 kcal per 100g. You can track exact portions in the Hint app.
At just 120.8 kcal per serving, this is an excellent choice for weight management. The 6.6g of dietary fiber promotes satiety, helping you feel full longer. 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 36, this recipe supports stable blood sugar levels. The 6.6g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The glycemic index is 36 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Phulkoli Chettinad has 3.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Phulkoli Chettinad is light enough for dinner at 120.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Phulkoli Chettinad 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 (36) with 6.6g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
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
