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Grinding
Pulse the nuts in the chopper to get a roughly chopped mixture. Keep the nuts aside. Blend the finely chopped dates and figs with 1 tablespoon of milk and ghee until smooth.
Shukno Phol Halwa
Shukno Phol Halwa has 499.2 calories per serving (1 Small Cup) — that's 508.3 calories per 100g. It provides 9.8g protein, 35.6g carbs, and 35.3g fat. With a medium glycemic index (GI: 68), The 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 Shukno Phol Halwa in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories499.2 kcal
- Carbs35.6 g (142.2 kcal)
- Protein9.8 g (39.1 kcal)
- Fats35.3 g (317.8 kcal)
Nutrition Label
Shukno Phol Halwa
- Serving Size1 Small Cup (100 g)
- Calories499.2 kcal
- Carbs35.6 g
- Fiber5.0 g
- Sugar28.8 g
- Protein9.8 g
- Fat35.3 g
- Saturated fat11.0 g
- Mono unsaturated fat13.7 g
- Poly unsaturated fat8.3 g
- Cholesterol30.7 mg
- Sodium9.2 mg
Nutrition per 100g
- Calories508.3 kcal
- Carbs36.2 g
- Fiber5.1 g
- Sugar29.4 g
- Protein9.9 g
- Fat36.0 g
- Cholesterol31.2 mg
- Sodium9.4 mg
1 serving = 98.2g
Cooking time: 15 minutes
Serves: 5 persons
Ingredients
Fig dried
50 Grams
Ghee clarified butter
4 Table Spoon
Sugar
5 Table Spoon
Dates processed
50 Grams
Cardamom green
1 Grams
Almond
50 Grams
Cashew nut
50 Grams
Pistachio nuts
50 Grams
Walnut
50 Grams
Whole buffalo milk
1 Table Spoon
Khoa
50 Grams
Instructions
1
2
Cooking
Add ghee to a preheated pan and add the nuts, dates, and figs paste to the pan. Saute the dry fruit halwa until it gets well combined for 4 to 5 minutes. Now add khoya, cardamom powder, sugar. Cook on low heat till the halwa turns brown and starts to leave ghee from the sides. Keep stirring continuously during this process.
3
Serving
Transfer it into serving bowls and serve.
Glycemic Index
68 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 | Shukno Phol Halwa | Almond halwa | Badam da halwa | Badam ka halwa |
|---|---|---|---|---|
| Calories | 499.2 kcal | 502.6 kcal | 502.6 kcal | 502.6 kcal |
| Carbs | 35.6 g | 22.6 g | 22.6 g | 22.6 g |
| Protein | 9.8 g | 11.8 g | 11.8 g | 11.8 g |
| Fat | 35.3 g | 40.5 g | 40.5 g | 40.5 g |
| Fiber | 5 g | 5.8 g | 5.8 g | 5.8 g |
| Sugar | 28.8 g | 21 g | 21 g | 21 g |
| Sodium | 9.2 mg | 12.6 mg | 12.6 mg | 12.6 mg |
| Cholesterol | 30.7 mg | 25.6 mg | 25.6 mg | 25.6 mg |
Health Goals Suitability
Weight Loss
At 499.2 kcal per serving, this is a higher-kcal dish. The refined carbs contribute to calorie density — consider whole grain alternatives. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
Diabetes
Moderate glycemic index (GI: 68). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Contains 9.8g protein per serving — a moderate amount. Pair with eggs or chicken or a bowl of dal to boost protein intake for muscle gain.
Heart Health
Watch your intake — saturated fat (11g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Moderate-to-high GI (68) 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. Adequate protein (9.8g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~98.2g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~98.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~98.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~98.2g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
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.
Reduce calories
Reduce serving size by 25% to save ~124.8 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Shukno Phol Halwa 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.
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 (998.3-1497.5 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 Shukno Phol Halwa contains 499.2 kcal (9.8g protein, 35.6g carbs, 35.3g fat). That's 508.3 kcal per 100g. You can track exact portions in the Hint app.
At 499.2 kcal per serving, this is a higher-kcal dish. The refined carbs contribute to calorie density — consider whole grain alternatives. Enjoy as an occasional treat, or reduce the portion to half for better calorie control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 68). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 68 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Shukno Phol Halwa has 9.8g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Shukno Phol Halwa at 499.2 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 Shukno Phol Halwa 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 (68) 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/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/01.3Replacing saturated fats with unsaturated fats improves cardiovascular outcomes
Sacks FM et al. (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory. Circulation.
DOI: 10.1161/CIR.0000000000000510
