Roasted Brinjal Mash has 49 calories per serving (1 Small Cup) — that's 45.5 calories per 100g. It provides 1.6g protein, 3.8g carbs, and 3.1g fat. With a medium glycemic index (GI: 56), this recipe is suitable for weight loss, heart health. The 3.5g 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 Roasted Brinjal Mash in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 107.6g
Cooking time: 10 minutes
Serves: 8 persons
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
| Nutrient | Roasted Brinjal Mash | Amritsari ajwaini paneer | Amritsari carom seeds paneer | Amritsari Omam Periyar |
|---|---|---|---|---|
| Calories | 49 kcal | 172.2 kcal | 172.2 kcal | 172.2 kcal |
| Carbs | 3.8 g | 8.6 g | 8.6 g | 8.6 g |
| Protein | 1.6 g | 10 g | 10 g | 10 g |
| Fat | 3.1 g | 10.9 g | 10.9 g | 10.9 g |
| Fiber | 3.5 g | 1.4 g | 1.4 g | 1.4 g |
| Sugar | 1.8 g | 6.6 g | 6.6 g | 6.6 g |
| Sodium | 120.4 mg | 107.9 mg | 107.9 mg | 107.9 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
At just 49 kcal per serving, this is an excellent choice for weight management. The 3.5g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response.
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.
Zero cholesterol and low saturated fat (0.6g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
Moderate-to-high GI (56) 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.
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
1 Small Cup (~107.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
1 Small Cup (~107.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
1 Small Cup (~107.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Small Cup (~107.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Roasted Brinjal Mash stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (97.9-146.9 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
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.
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.
One serving of Roasted Brinjal Mash contains 49 kcal (1.6g protein, 3.8g carbs, 3.1g fat). That's 45.5 kcal per 100g. You can track exact portions in the Hint app.
At just 49 kcal per serving, this is an excellent choice for weight management. The 3.5g 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.
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 56 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Roasted Brinjal Mash has 1.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Roasted Brinjal Mash is light enough for dinner at 49 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Roasted Brinjal Mash 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 (56) 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.
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/foods6100092Portion 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
