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Soaking
Wash the rice with water 2-3 times until the water runs clear. Soak it in water for 20-30 minutes. Soak sago (sabudana) in water separately.
Poosanikkaay Paayam
Poosanikkaay Paayam has 221.1 calories per serving (1 Small Cup) — that's 222 calories per 100g. It provides 4.8g protein, 26.2g carbs, and 10.8g fat. With a high glycemic index (GI: 83), It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Poosanikkaay Paayam in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories221.1 kcal
- Carbs26.2 g (104.7 kcal)
- Protein4.8 g (19.2 kcal)
- Fats10.8 g (97.2 kcal)
Nutrition Label
Poosanikkaay Paayam
- Serving Size1 Small Cup (100 g)
- Calories221.1 kcal
- Carbs26.2 g
- Fiber1.2 g
- Sugar19.3 g
- Protein4.8 g
- Fat10.8 g
- Saturated fat5.5 g
- Mono unsaturated fat4.0 g
- Poly unsaturated fat0.9 g
- Cholesterol7.7 mg
- Sodium19.8 mg
Nutrition per 100g
- Calories222.0 kcal
- Carbs26.3 g
- Fiber1.2 g
- Sugar19.3 g
- Protein4.8 g
- Fat10.8 g
- Cholesterol7.7 mg
- Sodium19.9 mg
1 serving = 99.6g
Cooking time: 20 minutes
Serves: 10 persons
Ingredients
Ghee clarified butter
2 Table Spoon
Sugar
150 Grams
Milled raw rice
50 Grams
Elongate bottle gourd
100 Grams
Tapioca
2 Table Spoon
Cardamom green
1 Tea Spoon
Almond
20 Grams
Cashew nut
20 Grams
Pistachio nuts
20 Grams
Whole buffalo milk
500 Milliliter
Khoa
75 Grams
Instructions
1
2
Grinding
Drain the water and add the rice to the small jar of a mixer grinder. Blend the rice to make a coarse paste. Add very little water if required. Keep aside.
3
Boil the sago
Boil the sago vigorously in water until it turns soft.
4
Cooking bottle gourd
Grate the lauki and keep aside. Heat ghee in a pan. Add grated lauki and fry until water is soaked. Add sugar, cardamom powder, khoa and cook for 10-15 minutes.Switch off the stove. Allow this to cool. Keep aside
5
Cooking
Add the milk to a thick bottom vessel and allow it to boil. Add the ground rice to the milk. Simmer the heat to low and cook till the milk is reduced to half. Add sugar, cardamom powder and cook for another 2 minutes. Add the chopped nuts. Allow this to cool. Now add all these three mixtures sago, bottle gourd, and stir well. Let it boil for some time until the raw flavor is gone.
6
Serving
Transfer the cooked kheer into earthen bowls. Garnish with almonds and pistachios. Chill for a few hours before serving.
Also Known As
Glycemic Index
83 High
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
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 | Poosanikkaay Paayam | Almond halwa | Badam da halwa | Badam ka halwa |
|---|---|---|---|---|
| Calories | 221.1 kcal | 502.6 kcal | 502.6 kcal | 502.6 kcal |
| Carbs | 26.2 g | 22.6 g | 22.6 g | 22.6 g |
| Protein | 4.8 g | 11.8 g | 11.8 g | 11.8 g |
| Fat | 10.8 g | 40.5 g | 40.5 g | 40.5 g |
| Fiber | 1.2 g | 5.8 g | 5.8 g | 5.8 g |
| Sugar | 19.3 g | 21 g | 21 g | 21 g |
| Sodium | 19.8 mg | 12.6 mg | 12.6 mg | 12.6 mg |
| Cholesterol | 7.7 mg | 25.6 mg | 25.6 mg | 25.6 mg |
Health Goals Suitability
Weight Loss
At 221.1 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
Higher glycemic index (GI: 83) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion.
Muscle Gain
Low protein content (4.8g 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.
Heart Health
Watch your intake — saturated fat (5.5g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Moderate-to-high GI (83) 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. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~99.6g) 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 (~99.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~99.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~99.6g) 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.
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
Poosanikkaay Paayam 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 (442.3-663.4 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 Poosanikkaay Paayam contains 221.1 kcal (4.8g protein, 26.2g carbs, 10.8g fat). That's 222 kcal per 100g. You can track exact portions in the Hint app.
At 221.1 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Higher glycemic index (GI: 83) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion. The glycemic index is 83 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Poosanikkaay Paayam has 4.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Poosanikkaay Paayam at 221.1 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Poosanikkaay Paayam 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.
Moderate-to-high GI (83) 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/foods6100092Replacing saturated fats with unsaturated fats improves cardiovascular outcomes
Sacks FM et al. (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory. Circulation.
DOI: 10.1161/CIR.0000000000000510Portion 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
