Looking for an Indian Food Calorie Calculator?
Make a dough
Sew the rice flour with sewing mess and add carom seeds, sesame seeds, salt, and mix it. Now add water and mix some mixture with this to make a light dough.
Sakinalu
Sakinalu has 113.6 calories per serving (1 Small Piece) — that's 370.8 calories per 100g. It provides 1.7g protein, 12.5g carbs, and 6.3g fat. With a medium glycemic index (GI: 67), this recipe is suitable for heart health.
Track the exact calories and macros of Sakinalu in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories113.6 kcal
- Carbs12.5 g (50.0 kcal)
- Protein1.7 g (6.9 kcal)
- Fats6.3 g (56.7 kcal)
Nutrition Label
Sakinalu
- Serving Size1 Small Piece (30 g)
- Calories113.6 kcal
- Carbs12.5 g
- Fiber0.7 g
- Sugar0.0 g
- Protein1.7 g
- Fat6.3 g
- Saturated fat1.1 g
- Mono unsaturated fat2.3 g
- Poly unsaturated fat2.2 g
- Cholesterol0.0 mg
- Sodium139.3 mg
Nutrition per 100g
- Calories370.8 kcal
- Carbs40.8 g
- Fiber2.2 g
- Sugar0.1 g
- Protein5.6 g
- Fat20.6 g
- Cholesterol0.0 mg
- Sodium454.6 mg
1 serving = 30.6g
Cooking time: 20 minutes
Serves: 14 persons
Ingredients
Sesame seeds
50 Grams
Rice bran oil
60 Milliliter
Salt
1 Tea Spoon
Water
100 Milliliter
Rice flour
200 Grams
Ajwain (carom seeds)
1 Table Spoon
Instructions
1
2
Make the sakinalu
Take a clean cotton fine cloth and take the dough in hand which should not stick to the hand. Take a small portion of dough in hand and keep stretching and rotating it on cloth. Rest this for 15 minutes so that it dries a little bit.
3
Deep fry
In hot oil deep fry these and take them out on tissue paper when they turn golden.
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 | Sakinalu | Murruku | Ari chakli | Arisi Chakli |
|---|---|---|---|---|
| Calories | 113.6 kcal | 89.4 kcal | 113.7 kcal | 113.7 kcal |
| Carbs | 12.5 g | 10.7 g | 16.3 g | 16.3 g |
| Protein | 1.7 g | 1.6 g | 3 g | 3 g |
| Fat | 6.3 g | 4.5 g | 4.1 g | 4.1 g |
| Fiber | 0.7 g | 0.5 g | 1.5 g | 1.5 g |
| Sugar | 0 g | 0 g | 0.8 g | 0.8 g |
| Sodium | 139.3 mg | 54.7 mg | 62.3 mg | 62.3 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 113.6 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 (1.7g 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 (1.1g) make this heart-friendly. 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.
Portion Guidance
Weight Loss
1 Small Piece (~30.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~30.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~30.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~30.6g) 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
Sakinalu 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 (227.2-340.8 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 Sakinalu contains 113.6 kcal (1.7g protein, 12.5g carbs, 6.3g fat). That's 370.8 kcal per 100g. You can track exact portions in the Hint app.
At 113.6 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.
Sakinalu has 1.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Sakinalu is light enough for dinner at 113.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Sakinalu 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.
Scientific References
Portion 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
