Looking for an Indian Food Calorie Calculator?
Preparation
Chop brinjals into big pieces and keep immersed in water till use. Peel and finely chop the onion.
Shobuj Begun Kari
Shobuj Begun Kari has 60.4 calories per serving (1 Small Cup) — that's 59.2 calories per 100g. It provides 1.7g protein, 5.1g carbs, and 3.7g fat. With a low glycemic index (GI: 48), this recipe is suitable for weight loss, diabetes management, heart health and more. The 3.6g 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 Shobuj Begun Kari in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories60.4 kcal
- Carbs5.1 g (20.3 kcal)
- Protein1.7 g (6.8 kcal)
- Fats3.7 g (33.4 kcal)
Nutrition Label
Shobuj Begun Kari
- Serving Size1 Small Cup (100 g)
- Calories60.4 kcal
- Carbs5.1 g
- Fiber3.6 g
- Sugar1.6 g
- Protein1.7 g
- Fat3.7 g
- Saturated fat0.7 g
- Mono unsaturated fat1.5 g
- Poly unsaturated fat1.3 g
- Cholesterol0.0 mg
- Sodium390.2 mg
Nutrition per 100g
- Calories59.2 kcal
- Carbs5.0 g
- Fiber3.6 g
- Sugar1.6 g
- Protein1.7 g
- Fat3.6 g
- Cholesterol0.0 mg
- Sodium382.5 mg
1 serving = 102g
Cooking time: 10 minutes
Serves: 5 persons
Ingredients
Black gram dal
1 Tea Spoon
Short green brinjal
200 Grams
Curry leaves
10 Grams
Ginger fresh
10 Grams
Onion big
100 Grams
Turmeric powder
1 Grams
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
1 Tea Spoon
Water
150 Milliliter
Cumin powder
1 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Fennel seeds
0.5 Tea Spoon
Coriander powder
0.5 Tea Spoon
Instructions
1
2
Cooking
Heat oil in a pan. Add mustard seeds, urad dal and curry leaves. When dal turns brown, add fennel seeds and saute for a couple of seconds.Then add chopped onions and saute till they turn light brown. Add ginger paste and fry for a minute. Now add chopped brinjals along with salt, turmeric powder, red chilli powder, cumin powder and coriander powder. Fry for 2 minutes. Then add half a cup water and mix well. Cover and cook on low flame till brinjals turn soft and all the water dries up.
3
Serving
Remove from heat and serve green brinjal curry with rice or chapatis.
Glycemic Index
48 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 | Shobuj Begun Kari | French beans methi curry | French beans methi kari | Phrench beans methi sabzi |
|---|---|---|---|---|
| Calories | 60.4 kcal | 69.2 kcal | 69.2 kcal | 69.2 kcal |
| Carbs | 5.1 g | 4.4 g | 4.4 g | 4.4 g |
| Protein | 1.7 g | 3.7 g | 3.7 g | 3.7 g |
| Fat | 3.7 g | 4.1 g | 4.1 g | 4.1 g |
| Fiber | 3.6 g | 6 g | 6 g | 6 g |
| Sugar | 1.6 g | 0.9 g | 0.9 g | 0.9 g |
| Sodium | 390.2 mg | 213.7 mg | 213.7 mg | 213.7 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 60.4 kcal per serving, this is an excellent choice for weight management. The 3.6g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 3.6g fiber further slows glucose absorption.
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 (0.7g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
Low GI (48) with 3.6g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
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 (~102g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~102g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~102g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~102g) 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
Shobuj Begun Kari 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 (120.8-181.2 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 Shobuj Begun Kari contains 60.4 kcal (1.7g protein, 5.1g carbs, 3.7g fat). That's 59.2 kcal per 100g. You can track exact portions in the Hint app.
At just 60.4 kcal per serving, this is an excellent choice for weight management. The 3.6g 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.
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 3.6g fiber further slows glucose absorption. The glycemic index is 48 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Shobuj Begun Kari has 1.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Shobuj Begun Kari is light enough for dinner at 60.4 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Shobuj Begun Kari 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.
Low GI (48) with 3.6g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low 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/138.3.439Curcumin 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/foods6100092
