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Shakahari burger
Shakahari burger has 245.1 calories per serving (100 Grams). It provides 6.3g protein, 21.3g carbs, and 15g fat. With a medium glycemic index (GI: 56), this recipe is suitable for heart health. The 2.6g 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 Shakahari burger in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 100 Grams ( g)
- Calories245.1 kcal
- Carbs21.3 g (85.1 kcal)
- Protein6.3 g (25.3 kcal)
- Fats15.0 g (134.7 kcal)
Nutrition Label
Shakahari burger
- Serving Size100 Grams ( g)
- Calories245.1 kcal
- Carbs21.3 g
- Fiber2.6 g
- Sugar2.9 g
- Protein6.3 g
- Fat15.0 g
- Saturated fat3.4 g
- Mono unsaturated fat4.9 g
- Poly unsaturated fat5.5 g
- Cholesterol7.4 mg
- Sodium434.0 mg
Nutrition per 100g
- Calories242.1 kcal
- Carbs21.0 g
- Fiber2.6 g
- Sugar2.9 g
- Protein6.2 g
- Fat14.8 g
- Cholesterol7.3 mg
- Sodium428.7 mg
1 serving = 101.2g
Cooking time: 10 minutes
Serves: 11 persons
Ingredients
Mozzarella cheese
100 Grams
Ketchup
3 Table Spoon
Green peas raw
30 Grams
Regular mayonnaise
3 Table Spoon
Wheat bun
200 Grams
Refined wheat flour
3 Table Spoon
Cauliflower
50 Grams
Cucumber, green, short
50 Grams
French beans country
50 Grams
Tomato ripe local
50 Grams
Carrot orange
50 Grams
Potato brown skin big
100 Grams
Coriander leaves
10 Grams
Onion big
50 Grams
Turmeric powder
2 Grams
Rice bran oil
100 Grams
Salt
1 Tea Spoon
Water
50 Milliliter
Garam masala powder
0.5 Tea Spoon
Cumin powder
1 Tea Spoon
Red chilli powder
0.5 Tea Spoon
chat masala
0.5 Tea Spoon
Corn flour
2 Table Spoon
Bread crumbs
50 Grams
Instructions
1
2
Steaming
Firstly, steam carrot, gobi, beans, sweet corn, peas, and ¼ tsp salt. Steam for 10 minutes on medium flame. Transfer the steamed vegetables to a large mixing bowl.
3
Add the spices
Add boiled and mashed potato. Further, add cumin powder, garam masala, turmeric, chilli powder, chaat masala and ½ tsp salt. Add coriander and mix well combining all the spices well. Furthermore, add 2 tbsp bread crumbs and mix well. (Breadcrumbs help to absorb moisture from vegetables)
4
Preparation for patties
Prepare a slurry by mixing cornflour, maida, and water in a small bowl. Prepare ball-sized patties and dip in maida slurry. coat with breadcrumbs uniformly.
5
Frying
Shallow fry in hot oil keeping the flame on medium. fry on both sides, until it turns golden brown. Drain off and keep aside.
6
Burger buns
Spread a tbsp of mayonnaise, ketchup on the bun. Place a few slices of tomato, cucumber, onion. Sprinkle salt. Further place prepared patties, and place cheese and cover with another part of the bun.
7
Serving
Finally, enjoy the veggie burger with chips and salad.
Also Known As
Glycemic Index
56 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 | Shakahari burger | Lukmi | Chicken burger | Kombdi burger |
|---|---|---|---|---|
| Calories | 245.1 kcal | 127.6 kcal | 247.9 kcal | 247.9 kcal |
| Carbs | 21.3 g | 7.2 g | 19.3 g | 19.3 g |
| Protein | 6.3 g | 2.5 g | 8.4 g | 8.4 g |
| Fat | 15 g | 9.9 g | 15.2 g | 15.2 g |
| Fiber | 2.6 g | 0.5 g | 1.5 g | 1.5 g |
| Sugar | 2.9 g | 0.4 g | 2.5 g | 2.5 g |
| Sodium | 434 mg | 35.9 mg | 384.9 mg | 384.9 mg |
| Cholesterol | 7.4 mg | 5.9 mg | 42.9 mg | 42.9 mg |
Health Goals Suitability
Weight Loss
At 245.1 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: 56). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (6.3g 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
Low cholesterol (7.4mg) and low saturated fat (3.4g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
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.
Thyroid
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
100 Grams (~101.2g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
100 Grams (~101.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
100 Grams (~101.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
100 Grams (~101.2g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Shakahari burger 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 (490.2-735.3 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.
Overcooking the vegetables
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.
Frequently Asked Questions
One serving of Shakahari burger contains 245.1 kcal (6.3g protein, 21.3g carbs, 15g fat). That's 242.1 kcal per 100g. You can track exact portions in the Hint app.
At 245.1 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 56). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. 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.
Shakahari burger has 6.3g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Shakahari burger at 245.1 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.
Since Shakahari burger is moderate 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.
Scientific References
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/foods6100092Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028
