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Washing
Rinse the rice in a sieve three times, or until the water runs clear. For fluffier rice, the rice should be soaked for at least 15 minutes prior to cooking.
Tamarind rice
Tamarind rice has 291 calories per serving (1 Medium Cup) — that's 146 calories per 100g. It provides 6.2g protein, 48.4g carbs, and 8.1g fat. With a low glycemic index (GI: 40), this recipe is suitable for heart health, PCOS. 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 Tamarind rice in the Hint app — India's comprehensive recipe and nutrition tracking platform.
291kcal
per katori
- Protein
- 6.2 g
- Carbs
- 48.4 g
- Fat
- 8.1 g
- GI
- 40 (Low)
Vegan
Prep: 10 minCook: 40 min Total: 50 minServes 5
- Serving Size 1 medium cup (katori) (199.4 g)
- Calories291.0 kcal
- Carbs48.4 g (193.6 kcal)
- Protein6.2 g (24.7 kcal)
- Fat8.1 g (72.8 kcal)
Calories by portion
Calories and macros of Tamarind rice for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ medium cup (katori) | 100 | 146 | 3.1 | 24.2 | 4 |
| 1 medium cup (katori) | 199 | 291 | 6.2 | 48.4 | 8.1 |
| 1½ medium cups (katori) | 299 | 437 | 9.3 | 72.6 | 12.1 |
| 2 medium cups (katori) | 399 | 582 | 12.3 | 96.8 | 16.2 |
| 100 g | 100 | 146 | 3.1 | 24.3 | 4.1 |
Nutrition Label
Tamarind rice
- Serving Size1 medium cup (katori) (199.4 g)
- Calories291.0 kcal
- Carbs48.4 g
- Fiber4.8 g
- Sugar12.0 g
- Protein6.2 g
- Fat8.1 g
- Saturated fat1.6 g
- Mono unsaturated fat3.1 g
- Poly unsaturated fat2.8 g
- Cholesterol0.0 mg
- Sodium398.6 mg
Nutrition per 100g
- Calories146.0 kcal
- Carbs24.3 g
- Fiber2.4 g
- Sugar6.0 g
- Protein3.1 g
- Fat4.1 g
- Cholesterol0.0 mg
- Sodium199.9 mg
1 serving = 199.4g
Ingredients
Milled raw rice
200 g
Bengal gram dal
1 tbsp
Black gram dal
1 tsp
Tamarind pulp
4 tbsp
Curry leaves
20 g
Asafoetida
1 g
Chillies red
20 g
Turmeric powder
1 g
Ground nut
1 tbsp
Mustard seeds
0.5 tsp
Jaggery cane
2 tbsp
Rice bran oil
2 tbsp
Salt
1 tsp
Water
600 ml
Red chilli powder
0.5 tsp
Instructions
1
2
Rice preparation
Add the water and salt to a saucepan and bring to a boil over high heat. Add the rice and stir, letting the water come to a boil again. Place the lid on the saucepan and lower the heat to a simmer. Simmer for 15 minutes. Turn off the heat and let the rice steam for 5 minutes. Keep the cooked rice aside.
3
Cooking
Heat oil and roast groundnuts along with both the dals. Saute till the dals splutter and slightly colored. Now add curry leaves and dry red chilies. Mix them well. Add salt, hing, red chili powder, and turmeric powder. Saute them well. Add jaggery to the cooked mix and saute well. Now add the tamarind pulp to the mix and saute till it becomes a semi-thick gravy. Add cooked rice to the mix. Saute it well so the rice is completely mixed with the cooked gravy.
4
Serving
Once done, remove it in a serving dish and serve hot.
How long to burn it off
Time a 65 kg adult needs to burn one serving (291 kcal).
- Brisk walking (5 km/h)73 min≈ 7,300 steps
- Running (8 km/h)31 min
- Cycling (moderate)38 min
- Yoga102 min
Also Known As
Glycemic Index
40 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 | Tamarind rice | Bitter gourd peanut fry | Kakara Verusanagapu Vepudu | Karela Moongfali Taliya |
|---|---|---|---|---|
| Calories | 291 kcal | 174.3 kcal | 174.3 kcal | 174.3 kcal |
| Carbs | 48.4 g | 9 g | 9 g | 9 g |
| Protein | 6.2 g | 5.9 g | 5.9 g | 5.9 g |
| Fat | 8.1 g | 12.7 g | 12.7 g | 12.7 g |
| Fiber | 4.8 g | 5.8 g | 5.8 g | 5.8 g |
| Sugar | 12 g | 0.8 g | 0.8 g | 0.8 g |
| Sodium | 398.6 mg | 255.9 mg | 255.9 mg | 255.9 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 291 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: 40). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (6.2g 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 (1.6g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
Low GI (40) 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 spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~199.4g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~199.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~199.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~199.4g) 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
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 ~72.8 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
Tamarind rice 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 (582.1-873.1 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 Tamarind rice contains 291 kcal (6.2g protein, 48.4g carbs, 8.1g fat). That's 146 kcal per 100g. You can track exact portions in the Hint app.
At 291 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 40). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 40 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Tamarind rice has 6.2g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Tamarind rice at 291 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 Tamarind rice 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.
Low GI (40) 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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