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Boil the eggs in water, deshell, and keep them aside.
Potato egg tahari
Potato egg tahari has 314.7 calories per serving (1 Medium Cup) — that's 148.6 calories per 100g. It provides 9.7g protein, 49.1g carbs, and 8.8g fat. With a high glycemic index (GI: 70), The 3.3g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Potato egg tahari in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories314.7 kcal
- Carbs49.1 g (196.4 kcal)
- Protein9.7 g (38.8 kcal)
- Fats8.8 g (79.5 kcal)
Nutrition Label
Potato egg tahari
- Serving Size1 Medium Cup (200 g)
- Calories314.7 kcal
- Carbs49.1 g
- Fiber3.3 g
- Sugar1.3 g
- Protein9.7 g
- Fat8.8 g
- Saturated fat2.3 g
- Mono unsaturated fat3.2 g
- Poly unsaturated fat2.2 g
- Cholesterol117.0 mg
- Sodium630.3 mg
Nutrition per 100g
- Calories148.6 kcal
- Carbs23.2 g
- Fiber1.5 g
- Sugar0.6 g
- Protein4.6 g
- Fat4.2 g
- Cholesterol55.3 mg
- Sodium297.7 mg
1 serving = 211.7g
Cooking time: 15 minutes
Serves: 9 persons
Ingredients
Tomato ripe local
100 Grams
Lemon juice
2 Table Spoon
Potato brown skin big
250 Grams
Chillies green - all varieties
20 Grams
Coriander leaves
20 Grams
Mint leaves
20 Grams
Onion big
150 Grams
Cardamom green
2 Grams
Cloves
2 Grams
Turmeric powder
0.5 Tea Spoon
Whole egg raw
300 Grams
Rice bran oil
45 Milliliter
Salt
1 Table Spoon
Water
250 Milliliter
Curd
150 Grams
Ginger garlic paste
2 Table Spoon
Garam masala powder
1 Tea Spoon
Red chilli powder
2 Tea Spoon
Cinnamon
2 Grams
Bay leaves
2 Grams
Basmati rice
500 Grams
Caraway seeds (shahi jeera)
1 Tea Spoon
Instructions
1
2
Chopping
Cut the onion rings, tomato slices. Chop the coriander and mint leaves keep aside. Cut the potatoes into medium cubes.
3
Frying
Heat oil in vessel fry the potatoes till brown. Remove and keep aside. In the same oil fry half of the onion rings. Keep aside.
4
Sauteing
Heat oil in the same vessel, add clove, cardamom, cinnamon, bay leaf, shah jeera. Let the aroma release. Then add sliced onions, saute it for a minute and then add, tomatoes, curd, all the powder spices and mix well saute on low flame till tomatoes are soft and oil oozes out. Add little water close and cook on high heat then simmer for 15 minutes or until the tomatoes gets tender.
5
Cooking
Open the lid, then add 1 and half times water to rice bring to a boil, add green chilli coriander mint leaves and fried potato cubes, lemon juice, adjust salt proportion and cook.
6
Simmering
Put the boiled eggs on top. Mix well and cook on high flame until it starts bubbling. Cover and simmer on low flame for the next 20 to 25 minutes.
7
Serving
Garnish with fried onions. Serve this complete meal on it's own or alongside raita and salad.
Glycemic Index
70 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 | Potato egg tahari | Beef tahari | Mattan Tahari | Mutton tahari |
|---|---|---|---|---|
| Calories | 314.7 kcal | 342.6 kcal | 328.6 kcal | 328.6 kcal |
| Carbs | 49.1 g | 39 g | 38.7 g | 38.7 g |
| Protein | 9.7 g | 13.9 g | 13.7 g | 13.7 g |
| Fat | 8.8 g | 14.5 g | 13.2 g | 13.2 g |
| Fiber | 3.3 g | 2.4 g | 2.4 g | 2.4 g |
| Sugar | 1.3 g | 1 g | 1 g | 1 g |
| Sodium | 630.3 mg | 366 mg | 1060 mg | 1060 mg |
| Cholesterol | 117 mg | 32.6 mg | 39.3 mg | 39.3 mg |
Health Goals Suitability
Weight Loss
At 314.7 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
Diabetes
Higher glycemic index (GI: 70) 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
Contains 9.7g protein per serving — a moderate amount. Pair with a bowl of dal to boost protein intake for muscle gain.
Heart Health
Watch your intake — sodium (630.3mg) and cholesterol (117mg) are on the higher side. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Moderate-to-high GI (70) 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. Adequate protein (9.7g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~211.7g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~211.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~211.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~211.7g) 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
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Reduce calories
Reduce serving size by 25% to save ~78.7 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
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 egg tahari stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (629.4-944.1 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 egg tahari contains 314.7 kcal (9.7g protein, 49.1g carbs, 8.8g fat). That's 148.6 kcal per 100g. You can track exact portions in the Hint app.
At 314.7 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Higher glycemic index (GI: 70) 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 70 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Potato egg tahari has 9.7g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Potato egg tahari at 314.7 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 egg tahari is moderate 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 (70) 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/13.2Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7
