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Wash the vegetables
Wash the vegetables, chop them and keep them aside.
Pumpkin raw mango curry
Pumpkin raw mango curry has 104 calories per serving (1 Small Cup) — that's 102.4 calories per 100g. It provides 1.6g protein, 7.2g carbs, and 7.7g fat. With a low glycemic index (GI: 48), this recipe is suitable for weight loss, diabetes management, heart health and more. The 4.6g 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 Pumpkin raw mango curry in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories104.0 kcal
- Carbs7.2 g (28.6 kcal)
- Protein1.6 g (6.3 kcal)
- Fats7.7 g (69.1 kcal)
Nutrition Label
Pumpkin raw mango curry
- Serving Size1 Small Cup (100 g)
- Calories104.0 kcal
- Carbs7.2 g
- Fiber4.6 g
- Sugar2.2 g
- Protein1.6 g
- Fat7.7 g
- Saturated fat2.4 g
- Mono unsaturated fat2.4 g
- Poly unsaturated fat1.9 g
- Cholesterol0.0 mg
- Sodium338.0 mg
Nutrition per 100g
- Calories102.4 kcal
- Carbs7.0 g
- Fiber4.6 g
- Sugar2.2 g
- Protein1.6 g
- Fat7.6 g
- Cholesterol0.0 mg
- Sodium332.8 mg
1 serving = 101.6g
Cooking time: 15 minutes
Serves: 3 persons
Ingredients
Mango green raw
100 Grams
Pumpkin orange round
100 Grams
Chillies green - all varieties
3 Grams
Ginger fresh
0.5 Tea Spoon
Chillies red
5 Grams
Coriander seeds
0.5 Tea Spoon
Cumin seeds
0.5 Tea Spoon
Fenugreek seeds
0.25 Tea Spoon
Pepper, black
0.5 Tea Spoon
Coconut kernel fresh
1 Table Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
50 Milliliter
Fennel seeds
1 Tea Spoon
Instructions
1
2
Powder the spices
Take a pan and dry roast dry red chillies, cumin seeds, fennel seeds, fenugreek seeds, peppercorns, coconut and coriander seeds. Keep the spices aside for a while and let them cool. Then add all the roasted spices to a blender and grind to a powder.
3
Cook the mangoes
Take a pan, heat oil over medium flame, and add chopped green chilies and grated ginger. Saute for a minute. Now, add the spice powder to the pan along with chopped raw mango and a little amount of water. Cook for a while until the mangoes are properly mixed with the spices.
4
Add chopped pumpkin
Add salt and chopped pumpkin cubes into the mango mixture. Add some more water if the curry starts to dry. Cook for a couple of minutes and remove from the flame. Serve hot with rice or chapattis, enjoy!
Glycemic Index
48 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
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 | Pumpkin raw mango curry | Coconut raw mango rice | Kobbari Mamidi Annam | Narikel kacha kola bha |
|---|---|---|---|---|
| Calories | 104 kcal | 293.1 kcal | 293.1 kcal | 293.1 kcal |
| Carbs | 7.2 g | 34.2 g | 34.2 g | 34.2 g |
| Protein | 1.6 g | 5.4 g | 5.4 g | 5.4 g |
| Fat | 7.7 g | 15 g | 15 g | 15 g |
| Fiber | 4.6 g | 5.4 g | 5.4 g | 5.4 g |
| Sugar | 2.2 g | 1.9 g | 1.9 g | 1.9 g |
| Sodium | 338 mg | 379.6 mg | 379.6 mg | 379.6 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 104 kcal per serving, this is an excellent choice for weight management. The 4.6g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 4.6g fiber further slows glucose absorption.
Muscle Gain
Low protein content (1.6g 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
Zero cholesterol and low saturated fat (2.4g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
Low GI (48) with 4.6g 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.
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 (~101.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~101.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~101.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~101.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
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
Pumpkin raw mango 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 (208.1-312.1 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.
Frequently Asked Questions
One serving of Pumpkin raw mango curry contains 104 kcal (1.6g protein, 7.2g carbs, 7.7g fat). That's 102.4 kcal per 100g. You can track exact portions in the Hint app.
At just 104 kcal per serving, this is an excellent choice for weight management. The 4.6g 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 48, this recipe supports stable blood sugar levels. The 4.6g fiber further slows glucose absorption. The glycemic index is 48 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Pumpkin raw mango curry has 1.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Pumpkin raw mango curry is light enough for dinner at 104 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Pumpkin raw mango 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.
Low GI (48) with 4.6g 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.
Scientific References
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
