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Heat oil
Heat oil in a nonstick pan. Break one egg and slide it gently onto the pan. Continue cooking in medium flame until the egg white turns opaque.
Sooriya Kilangu Muttai
Sooriya Kilangu Muttai has 100.8 calories per serving (1 Large Piece) — that's 173.8 calories per 100g. It provides 5.9g protein, 0.6g carbs, and 8.3g fat. With a medium glycemic index (GI: 67),
Track the exact calories and macros of Sooriya Kilangu Muttai in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Large Piece (50 g)
- Calories100.8 kcal
- Carbs0.6 g (2.5 kcal)
- Protein5.9 g (23.6 kcal)
- Fats8.3 g (74.7 kcal)
Nutrition Label
Sooriya Kilangu Muttai
- Serving Size1 Large Piece (50 g)
- Calories100.8 kcal
- Carbs0.6 g
- Fiber0.6 g
- Sugar0.0 g
- Protein5.9 g
- Fat8.3 g
- Saturated fat2.2 g
- Mono unsaturated fat3.2 g
- Poly unsaturated fat2.0 g
- Cholesterol157.8 mg
- Sodium339.3 mg
Nutrition per 100g
- Calories173.8 kcal
- Carbs1.1 g
- Fiber1.0 g
- Sugar0.0 g
- Protein10.2 g
- Fat14.3 g
- Cholesterol272.0 mg
- Sodium585.1 mg
1 serving = 58g
Cooking time: 2 minutes
Serves: 1 persons
Ingredients
Whole egg raw
50 Grams
Rice bran oil
1 Tea Spoon
Salt
1 Grams
Black pepper powder
2 Grams
Instructions
1
2
Spreading
Gently slip a spatula around the edges of the egg to make sure it is free of the pan, then tilt the pan and carefully transfer the egg onto a serving plate. Season it with salt and black pepper.
Also Known As
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 | Sooriya Kilangu Muttai | Cheese omelette | Anda omelette | Dim Omelette |
|---|---|---|---|---|
| Calories | 100.8 kcal | 120.9 kcal | 115.6 kcal | 115.6 kcal |
| Carbs | 0.6 g | 1 g | 0 g | 0 g |
| Protein | 5.9 g | 6.9 g | 5.7 g | 5.7 g |
| Fat | 8.3 g | 9.9 g | 10.3 g | 10.3 g |
| Fiber | 0.6 g | 0.3 g | 0 g | 0 g |
| Sugar | 0 g | 0.3 g | 0 g | 0 g |
| Sodium | 339.3 mg | 258.9 mg | 336 mg | 336 mg |
| Cholesterol | 157.8 mg | 131.6 mg | 156.4 mg | 156.4 mg |
Health Goals Suitability
Weight Loss
At 100.8 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 (5.9g 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
Watch your intake — cholesterol (157.8mg) is on the higher side.
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 Large Piece (~58g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Large Piece (~58g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Large Piece (~58g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Large Piece (~58g) 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
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
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
Sooriya Kilangu Muttai 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 (201.6-302.4 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 Sooriya Kilangu Muttai contains 100.8 kcal (5.9g protein, 0.6g carbs, 8.3g fat). That's 173.8 kcal per 100g. You can track exact portions in the Hint app.
At 100.8 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.
Sooriya Kilangu Muttai has 5.9g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Sooriya Kilangu Muttai is light enough for dinner at 100.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Sooriya Kilangu Muttai 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.
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
