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Pressure cook the peas
Soak the dry peas overnight, pressure cook it for 3-4 whistles. Drain the water and keep it aside.
Ragda chaat
Ragda chaat has 321.1 calories per serving (1 Medium Cup) — that's 138.1 calories per 100g. It provides 20.2g protein, 54.4g carbs, and 2.5g fat. With a low glycemic index (GI: 38), this recipe is suitable for diabetes management, muscle gain, PCOS. The 19.5g 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 Ragda chaat in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories321.1 kcal
- Carbs54.4 g (217.5 kcal)
- Protein20.2 g (80.9 kcal)
- Fats2.5 g (22.7 kcal)
Nutrition Label
Ragda chaat
- Serving Size1 Medium Cup (200 g)
- Calories321.1 kcal
- Carbs54.4 g
- Fiber19.5 g
- Sugar6.9 g
- Protein20.2 g
- Fat2.5 g
- Saturated fat0.4 g
- Mono unsaturated fat0.6 g
- Poly unsaturated fat1.1 g
- Cholesterol0.0 mg
- Sodium710.3 mg
Nutrition per 100g
- Calories138.1 kcal
- Carbs23.4 g
- Fiber8.4 g
- Sugar3.0 g
- Protein8.7 g
- Fat1.1 g
- Cholesterol0.0 mg
- Sodium305.5 mg
1 serving = 232.5g
Cooking time: 40 minutes
Serves: 1 persons
Ingredients
Dry peas
100 Grams
Chillies green - all varieties
5 Grams
Coriander leaves
15 Grams
Onion big
100 Grams
Asafoetida
2 Grams
Turmeric powder
0.5 Tea Spoon
Salt
2 Grams
Cumin powder
0.5 Tea Spoon
Black pepper powder
0.5 Tea Spoon
chat masala
0.2 Tea Spoon
Instructions
1
2
Cook the chaat
Add oil in a pan, add boiled Ragda (white peas) then add turmeric powder, salt, and asafoetida. Pour water into the pan and keep stirring continuously. Cook it for about 4-5 minutes till the ragda thickens.
3
Prepare the dressing
Now, transfer the ragda in bowls. Add chaat masala and cumin powder. Then add green chillies and onions. Sprinkle pepper and salt as per taste.
4
Serve hot
Next, drizzle lemon juice and then add crushed/ broken papdis. Garnish it with sev and coriander leaves. Ragda chaat is ready to serve hot.
Glycemic Index
38 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 | Ragda chaat | Peanut Chaat With Spiced Yogurt Recipe | Bheja fry | Brain Fry |
|---|---|---|---|---|
| Calories | 321.1 kcal | 183.6 kcal | 186.9 kcal | 186.9 kcal |
| Carbs | 54.4 g | 9.6 g | 2.6 g | 2.6 g |
| Protein | 20.2 g | 8.5 g | 8.9 g | 8.9 g |
| Fat | 2.5 g | 12.3 g | 15.7 g | 15.7 g |
| Fiber | 19.5 g | 2.8 g | 1.3 g | 1.3 g |
| Sugar | 6.9 g | 4.9 g | 0.7 g | 0.7 g |
| Sodium | 710.3 mg | 355.1 mg | 470.8 mg | 470.8 mg |
| Cholesterol | 0 mg | 2.8 mg | 797.6 mg | 797.6 mg |
Health Goals Suitability
Weight Loss
At 321.1 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
With a low glycemic index of 38, this recipe supports stable blood sugar levels. The 19.5g fiber further slows glucose absorption. The protein content (20.2g) helps prevent blood sugar spikes.
Muscle Gain
Excellent protein source with 20.2g per serving — ideal for muscle repair and growth. The calorie content supports a muscle-building surplus when combined with training.
Heart Health
Watch your intake — sodium (710.3mg) is on the higher side. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Low GI (38) with 19.5g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. Adequate protein (20.2g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~232.5g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1.5-2 servings. Already high in protein — great post-workout. Add a banana or whole grain for recovery carbs.
Diabetes
1 Medium Cup (~232.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~232.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Reduce calories
Reduce serving size by 25% to save ~80.3 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Ragda chaat 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 (642.2-963.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Ragda chaat contains 321.1 kcal (20.2g protein, 54.4g carbs, 2.5g fat). That's 138.1 kcal per 100g. You can track exact portions in the Hint app.
At 321.1 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.
With a low glycemic index of 38, this recipe supports stable blood sugar levels. The 19.5g fiber further slows glucose absorption. The protein content (20.2g) helps prevent blood sugar spikes. The glycemic index is 38 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Yes! Ragda chaat provides 20.2g protein per serving, making it a good protein source for muscle building and satiety.
Ragda chaat at 321.1 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.
Ragda chaat already has good protein (20.2g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (38) with 19.5g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low 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/138.3.439
