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Chopping
Chop the tomatoes, onions, and potatoes into small pieces.
Potato curry
Potato curry has 220.3 calories per serving (1 Small Cup) — that's 198.1 calories per 100g. It provides 3.1g protein, 6.7g carbs, and 20.1g fat. With a medium glycemic index (GI: 60), The 7g 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 Potato curry in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories220.3 kcal
- Carbs6.7 g (26.9 kcal)
- Protein3.1 g (12.5 kcal)
- Fats20.1 g (180.8 kcal)
Nutrition Label
Potato curry
- Serving Size1 Small Cup (100 g)
- Calories220.3 kcal
- Carbs6.7 g
- Fiber7.0 g
- Sugar0.2 g
- Protein3.1 g
- Fat20.1 g
- Saturated fat3.8 g
- Mono unsaturated fat7.7 g
- Poly unsaturated fat7.1 g
- Cholesterol0.0 mg
- Sodium21126.6 mg
Nutrition per 100g
- Calories198.1 kcal
- Carbs6.0 g
- Fiber6.3 g
- Sugar0.2 g
- Protein2.8 g
- Fat18.1 g
- Cholesterol0.0 mg
- Sodium18998.8 mg
1 serving = 111.2g
Cooking time: 10 minutes
Serves: 5 persons
Ingredients
Tomato ripe local
300 Grams
Potato brown skin small
100 Grams
Coriander leaves
5 Grams
Curry leaves
5 Grams
Onion small
100 Grams
Cumin seeds
0.5 Tea Spoon
Turmeric powder
1 Grams
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Ginger garlic paste
0.5 Table Spoon
Cumin powder
0.5 Table Spoon
Red chilli powder
0.5 Tea Spoon
Coriander powder
0.5 Table Spoon
Instructions
1
2
Cooking
Heat the oil in a nonstick pan. Add mustard seeds and cumin seeds. When the seeds splutter add the chopped onions, curry leaves, and ginger-garlic paste. Once the onions turn brown, add chopped tomatoes, salt, and turmeric. After the tomatoes are completely cooked, add the chopped potatoes, and mix well. Cover the pan with a lid and let the potatoes cook for 10 minutes while stirring occasionally. As soon as the potatoes soften add coriander, red chili and cumin powder. Mix well and cook the ingredients for 5 more minutes.
3
Serve
Garnish with coriander leaves and serve hot with steamed rice or roti.
Glycemic Index
60 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
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 | Potato curry | Tamatar gobhi sabzi | Tamatar methi sabzi | Tamatar phool gobhi sabzi |
|---|---|---|---|---|
| Calories | 220.3 kcal | 66.6 kcal | 66.3 kcal | 67 kcal |
| Carbs | 6.7 g | 5.7 g | 5 g | 5.2 g |
| Protein | 3.1 g | 1.9 g | 2.7 g | 2.3 g |
| Fat | 20.1 g | 4 g | 3.9 g | 4.1 g |
| Fiber | 7 g | 3.6 g | 4.2 g | 4 g |
| Sugar | 0.2 g | 2 g | 1.9 g | 1.8 g |
| Sodium | 21126.6 mg | 206.8 mg | 200.6 mg | 213 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 220.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 60). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
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.
Heart Health
Watch your intake — sodium (21126.6mg) is on the higher side. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Moderate-to-high GI (60) 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 iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~111.2g) 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 (~111.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~111.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~111.2g) 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.
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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Potato curry 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 (440.5-660.8 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.
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 Potato curry contains 220.3 kcal (3.1g protein, 6.7g carbs, 20.1g fat). That's 198.1 kcal per 100g. You can track exact portions in the Hint app.
At 220.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor. 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.
Moderate glycemic index (GI: 60). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 60 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Potato curry has 3.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Potato curry at 220.3 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 Potato curry 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 (60) 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
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin 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/foods6100092Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2Dietary 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
