Thattai has 170.1 calories per serving (1 Medium Piece) — that's 410.1 calories per 100g. It provides 2.5g protein, 25.7g carbs, and 6.4g fat. With a low glycemic index (GI: 53), this recipe is suitable for diabetes management, heart health.
Track the exact calories and macros of Thattai in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 41.5g
Cooking time: 10 minutes
Serves: 7 persons
Likely to produce a slower, steadier rise in blood glucose for most people.
| Nutrient | Thattai | Murruku | Ari chakli | Arisi Chakli |
|---|---|---|---|---|
| Calories | 170.1 kcal | 89.4 kcal | 113.7 kcal | 113.7 kcal |
| Carbs | 25.7 g | 10.7 g | 16.3 g | 16.3 g |
| Protein | 2.5 g | 1.6 g | 3 g | 3 g |
| Fat | 6.4 g | 4.5 g | 4.1 g | 4.1 g |
| Fiber | 0.5 g | 0.5 g | 1.5 g | 1.5 g |
| Sugar | 1.6 g | 0 g | 0.8 g | 0.8 g |
| Sodium | 282.5 mg | 54.7 mg | 62.3 mg | 62.3 mg |
| Cholesterol | 4.4 mg | 0 mg | 0 mg | 0 mg |
At 170.1 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
With a low glycemic index of 53, this recipe supports stable blood sugar levels.
Low protein content (2.5g 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.
Low cholesterol (4.4mg) and low saturated fat (1.9g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
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.
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
1 Medium Piece (~41.5g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
1 Medium Piece (~41.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
1 Medium Piece (~41.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Medium Piece (~41.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Thattai stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
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.
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (340.1-510.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
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.
One serving of Thattai contains 170.1 kcal (2.5g protein, 25.7g carbs, 6.4g fat). That's 410.1 kcal per 100g. You can track exact portions in the Hint app.
At 170.1 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.
With a low glycemic index of 53, this recipe supports stable blood sugar levels. The glycemic index is 53 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Thattai has 2.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Thattai is light enough for dinner at 170.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Thattai 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.
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.
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.26.8.2261Portion 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
