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Tempering
Prepare the tempering by heating 3 tsp oil. Splutter 1 tsp cumin, 1 dried red chili, and few curry leaves.
Raw tamarind rasam
Raw tamarind rasam has 59.2 calories per serving (1 Small Cup) — that's 58.4 calories per 100g. It provides 1.1g protein, 8.6g carbs, and 2.3g fat. With a medium glycemic index (GI: 67), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Raw tamarind rasam in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories59.2 kcal
- Carbs8.6 g (34.5 kcal)
- Protein1.1 g (4.4 kcal)
- Fats2.3 g (20.4 kcal)
Nutrition Label
Raw tamarind rasam
- Serving Size1 Small Cup (100 g)
- Calories59.2 kcal
- Carbs8.6 g
- Fiber1.9 g
- Sugar6.1 g
- Protein1.1 g
- Fat2.3 g
- Saturated fat0.4 g
- Mono unsaturated fat0.9 g
- Poly unsaturated fat0.8 g
- Cholesterol0.0 mg
- Sodium166.9 mg
Nutrition per 100g
- Calories58.4 kcal
- Carbs8.5 g
- Fiber1.9 g
- Sugar6.0 g
- Protein1.1 g
- Fat2.2 g
- Cholesterol0.0 mg
- Sodium164.5 mg
1 serving = 101.5g
Cooking time: 10 minutes
Serves: 6 persons
Ingredients
Tamarind pulp
50 Milliliter
Chillies green - all varieties
5 Grams
Coriander leaves
10 Grams
Curry leaves
10 Grams
Onion big
100 Grams
Chillies red
5 Grams
Cumin seeds
1 Tea Spoon
Turmeric powder
0.25 Tea Spoon
Mustard seeds
1 Tea Spoon
Jaggery cane
1 Tea Spoon
Rice bran oil
2 Tea Spoon
Salt
0.5 Tea Spoon
Water
400 Milliliter
Instructions
1
2
Garnish and serve.
Pour the tempering over raw tamarind rasam and mix well. Finally, raw tamarind rasam is ready to enjoy with hot steamed rice.
3
Extract tamarind pulp
In a small bowl soak ball-sized tamarind in 1 cup water for 20 minutes. Squeeze the tamarind and extract the juice. Keep aside.
4
Add spices
Take 2 green chilli, make a slit in centre. Roast on the direct flame until skin darkens all sides. Now peel the skin off by rubbing between tissue paper. take roasted chilli into large bowl. add 1 onion, 2 tbsp curry leaves and 2 tbsp coriander. Squeeze and mix well making sure the flavours are absorbed. Add in tamarind extract discarding the pulp. Also add 1 tsp jaggery and ¾ tsp salt. mix well.
Glycemic Index
67 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 | Raw tamarind rasam | Tamatar pyaaz chutney | Thakkali Ulli Chammandi | Thakkali Vengaayam Sadhni |
|---|---|---|---|---|
| Calories | 59.2 kcal | 11.5 kcal | 11.5 kcal | 11.5 kcal |
| Carbs | 8.6 g | 1 g | 1 g | 1 g |
| Protein | 1.1 g | 0.3 g | 0.3 g | 0.3 g |
| Fat | 2.3 g | 0.7 g | 0.7 g | 0.7 g |
| Fiber | 1.9 g | 0.6 g | 0.6 g | 0.6 g |
| Sugar | 6.1 g | 0.4 g | 0.4 g | 0.4 g |
| Sodium | 166.9 mg | 43.6 mg | 43.6 mg | 43.6 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 59.2 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
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (1.1g 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
Zero cholesterol and low saturated fat (0.4g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (67) 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 (~101.5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~101.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~101.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~101.5g) 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
Raw tamarind rasam stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (118.4-177.6 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 Raw tamarind rasam contains 59.2 kcal (1.1g protein, 8.6g carbs, 2.3g fat). That's 58.4 kcal per 100g. You can track exact portions in the Hint app.
At 59.2 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 67 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Raw tamarind rasam has 1.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Raw tamarind rasam is light enough for dinner at 59.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Raw tamarind rasam 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 (67) 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/foods6100092Dietary 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/01.3Portion 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
