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Washing
Wash and peel the skin before consuming.
Taad Phal
Taad Phal has 22.8 calories per serving (1 Piece). It provides 0.5g protein, 4.9g carbs, and 0.1g fat. With a low glycemic index (GI: 50), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.4g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Taad Phal in the Hint app — India's comprehensive recipe and nutrition tracking platform.
23kcal
per piece
- Protein
- 0.5 g
- Carbs
- 4.9 g
- Fat
- 0.1 g
- GI
- 50 (Low)
Vegan Low calorieLow fatLow sodium
Prep: 2 minCook: 1 min Total: 3 minServes 1
- Serving Size 1 piece (100 g)
- Calories22.8 kcal
- Carbs4.9 g (19.7 kcal)
- Protein0.5 g (2.0 kcal)
- Fat0.1 g (1.1 kcal)
Calories by portion
Calories and macros of Taad Phal for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| 1 Taad Phal | 100 | 23 | 0.5 | 4.9 | 0.1 |
| 2 Taad Phal | 200 | 46 | 1 | 9.8 | 0.2 |
| 3 Taad Phal | 300 | 68 | 1.5 | 14.8 | 0.4 |
| 4 Taad Phal | 400 | 91 | 2 | 19.7 | 0.5 |
| 100 g | 100 | 23 | 0.5 | 4.9 | 0.1 |
Nutrition Label
Taad Phal
- Serving Size1 piece (100 g)
- Calories22.8 kcal
- Carbs4.9 g
- Fiber2.4 g
- Sugar0.2 g
- Protein0.5 g
- Fat0.1 g
- Saturated fat0.0 g
- Mono unsaturated fat0.0 g
- Poly unsaturated fat0.1 g
- Cholesterol0.0 mg
- Sodium1.0 mg
Nutrition per 100g
- Calories22.8 kcal
- Carbs4.9 g
- Fiber2.4 g
- Sugar0.2 g
- Protein0.5 g
- Fat0.1 g
- Cholesterol0.0 mg
- Sodium1.0 mg
1 serving = 100g
Ingredients
Palm fruit tender
100 g
Instructions
1
How long to burn it off
Time a 65 kg adult needs to burn one serving (23 kcal).
- Brisk walking (5 km/h)6 min≈ 600 steps
- Running (8 km/h)2 min
- Cycling (moderate)3 min
- Yoga8 min
Glycemic Index
50 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.
Health Goals Suitability
Weight Loss
At just 22.8 kcal per serving, this is an excellent choice for weight management.
Diabetes
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 2.4g fiber further slows glucose absorption.
Muscle Gain
Low protein content (0.5g 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 (0g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (50) with 2.4g fiber supports insulin sensitivity — key for PCOS management.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Piece (~100g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Piece (~100g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Piece (~100g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Piece (~100g) 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.
Meal prep friendly
Taad Phal stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (45.5-68.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Taad Phal contains 22.8 kcal (0.5g protein, 4.9g carbs, 0.1g fat). That's 22.8 kcal per 100g. You can track exact portions in the Hint app.
At just 22.8 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 2.4g fiber further slows glucose absorption. The glycemic index is 50 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Taad Phal has 0.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Taad Phal is light enough for dinner at 22.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Taad Phal 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 (50) with 2.4g fiber supports insulin sensitivity — key for PCOS management.
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/138.3.439Portion 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
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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