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Washing
Wash and chop the brinjal and onions into long slices.
Spiced Brinjal Curry
Spiced Brinjal Curry has 176.4 calories per serving (1 Small Cup) — that's 178.4 calories per 100g. It provides 3.9g protein, 9g carbs, and 13.9g fat. With a low glycemic index (GI: 46), this recipe is suitable for weight loss, diabetes management, heart health and more. The 4.8g 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 Spiced Brinjal Curry in the Hint app — India's comprehensive recipe and nutrition tracking platform.
176kcal
per small katori
- Protein
- 3.9 g
- Carbs
- 9 g
- Fat
- 13.9 g
- GI
- 46 (Low)
Vegan
Prep: 15 minCook: 30 min Total: 45 minServes 7
Contains:Sesame
Detected from the ingredient list. If you have an allergy, always check product labels.
- Serving Size 1 small cup (katori) (98.9 g)
- Calories176.4 kcal
- Carbs9.0 g (36.0 kcal)
- Protein3.9 g (15.7 kcal)
- Fat13.9 g (124.7 kcal)
Calories by portion
Calories and macros of Spiced Brinjal Curry for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ small cup (katori) | 49 | 88 | 2 | 4.5 | 6.9 |
| 1 small cup (katori) | 99 | 176 | 3.9 | 9 | 13.9 |
| 1½ small cups (katori) | 148 | 265 | 5.9 | 13.5 | 20.8 |
| 2 small cups (katori) | 198 | 353 | 7.9 | 18 | 27.7 |
| 100 g | 100 | 178 | 4 | 9.1 | 14 |
Nutrition Label
Spiced Brinjal Curry
- Serving Size1 small cup (katori) (98.9 g)
- Calories176.4 kcal
- Carbs9.0 g
- Fiber4.8 g
- Sugar4.2 g
- Protein3.9 g
- Fat13.9 g
- Saturated fat3.9 g
- Mono unsaturated fat4.8 g
- Poly unsaturated fat3.9 g
- Cholesterol0.0 mg
- Sodium285.8 mg
Nutrition per 100g
- Calories178.4 kcal
- Carbs9.1 g
- Fiber4.8 g
- Sugar4.3 g
- Protein4.0 g
- Fat14.0 g
- Cholesterol0.0 mg
- Sodium288.9 mg
1 serving = 98.9g
Ingredients
Sesame seeds
1 tbsp
Short green brinjal
250 g
Tamarind pulp
2 tbsp
Coriander leaves
2 tbsp
Onion big
100 g
Cumin seeds
0.5 tsp
Turmeric powder
1 g
Coconut kernel fresh
3 tbsp
Ground nut
4 tbsp
Mustard seeds
0.5 tsp
Rice bran oil
3 tbsp
Salt
1 tsp
Water
100 ml
Ginger garlic paste
1 tbsp
Garam masala powder
0.5 tsp
Red chilli powder
0.5 tsp
Coriander powder
0.5 tsp
Instructions
1
2
Preparation
Firstly, in a pan dry roast peanuts on low flame until they turn crunchy. Add sesame seeds, dry coconut. Dry roast on low flame until they turn golden brown. Cool completely, and transfer to a small blender jar. Also shallow fry the onion till translucent and brown cool them and add to the blender jar. Blend to smooth paste adding tamarind pulp and water if required. Keep aside.
3
Frying
In a vessel heat oil and fry the brinjals.
4
Cooking
In a large kadai heat oil. Add mustard, cumin, and few curry leaves. Now add ginger garlic paste, keeping the flame on low, add turmeric, chili powder, coriander powder, salt. Saute on low flame until the spices turn aromatic. Now add the prepared masala paste and mix well. Adjust the tamarind pulp according to the taste. Further, add fried brinjals and mix adjusting consistency as required. Cover and cook for 10 minutes or until the oil separates. Add coriander and mix well.
5
Serving
Enjoy with biryani or rice.
How long to burn it off
Time a 65 kg adult needs to burn one serving (176 kcal).
- Brisk walking (5 km/h)44 min≈ 4,400 steps
- Running (8 km/h)19 min
- Cycling (moderate)23 min
- Yoga62 min
Glycemic Index
46 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 | Spiced Brinjal Curry | Bandhakopi Matar Torkari | Cabbage Pattani curry | Cabbage peas curry |
|---|---|---|---|---|
| Calories | 176.4 kcal | 71.1 kcal | 71.1 kcal | 71.1 kcal |
| Carbs | 9 g | 7.3 g | 7.3 g | 7.3 g |
| Protein | 3.9 g | 2.5 g | 2.5 g | 2.5 g |
| Fat | 13.9 g | 3.6 g | 3.6 g | 3.6 g |
| Fiber | 4.8 g | 3.7 g | 3.7 g | 3.7 g |
| Sugar | 4.2 g | 1.4 g | 1.4 g | 1.4 g |
| Sodium | 285.8 mg | 265.6 mg | 265.6 mg | 265.6 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 176.4 kcal per serving, this is an excellent choice for weight management. The 4.8g 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 46, this recipe supports stable blood sugar levels. The 4.8g fiber further slows glucose absorption.
Muscle Gain
Low protein content (3.9g 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
Zero cholesterol and low saturated fat (3.9g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (46) with 4.8g 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 (~98.9g) 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 (~98.9g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~98.9g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~98.9g) 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.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Spiced Brinjal Curry 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 (352.9-529.3 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 Spiced Brinjal Curry contains 176.4 kcal (3.9g protein, 9g carbs, 13.9g fat). That's 178.4 kcal per 100g. You can track exact portions in the Hint app.
At just 176.4 kcal per serving, this is an excellent choice for weight management. The 4.8g 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 46, this recipe supports stable blood sugar levels. The 4.8g fiber further slows glucose absorption. The glycemic index is 46 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Spiced Brinjal Curry has 3.9g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Spiced Brinjal Curry is light enough for dinner at 176.4 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Spiced Brinjal Curry 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 (46) with 4.8g 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
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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