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Soaking
Soak the foxtail millet along with all dals for at least 3 hours.
Thin Paniyaram
Thin Paniyaram has 79.1 calories per serving (1 Small Piece) — that's 252.4 calories per 100g. It provides 3.9g protein, 12.3g carbs, and 1.6g fat. With a low glycemic index (GI: 42), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.1g 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 Thin Paniyaram in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories79.1 kcal
- Carbs12.3 g (49.1 kcal)
- Protein3.9 g (15.7 kcal)
- Fats1.6 g (14.3 kcal)
Nutrition Label
Thin Paniyaram
- Serving Size1 Small Piece (30 g)
- Calories79.1 kcal
- Carbs12.3 g
- Fiber2.1 g
- Sugar0.2 g
- Protein3.9 g
- Fat1.6 g
- Saturated fat0.3 g
- Mono unsaturated fat0.5 g
- Poly unsaturated fat0.5 g
- Cholesterol0.0 mg
- Sodium136.8 mg
Nutrition per 100g
- Calories252.4 kcal
- Carbs39.2 g
- Fiber6.6 g
- Sugar0.7 g
- Protein12.5 g
- Fat5.1 g
- Cholesterol0.0 mg
- Sodium436.3 mg
1 serving = 31.4g
Cooking time: 180 minutes
Serves: 14 persons
Ingredients
Bengal gram dal
50 Grams
Black gram dal
50 Grams
Green gram dal
50 Grams
Red gram dal
50 Grams
Garlic big clove
5 Grams
Chillies red
10 Grams
Rice bran oil
1 Table Spoon
Salt
1 Tea Spoon
Water
100 Milliliter
Fennel seeds
1 Tea Spoon
Foxtail millet
100 Grams
Instructions
1
2
Grinding
Grind the soaked millet and dal with dry red chilies, fennel seeds, garlic cloves with enough water, and salt into a bit coarse paste.Keep aside the batter for an hour or two at room temperature.
3
Cooking
Heat the kuzhi paniyaram pan on medium heat, pour few drops of oil and pour a ladle of the batter. Cook slowly and turn on both sides until it is well cooked. Don't cook on high flame.
4
Serving
Serve hot with spicy coconut chutney or onion chutney.
Glycemic Index
42 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 | Thin Paniyaram | Bajari Ariyum Chola Ariyum Poriaram | Bajri ani Jwari Che Paniyare | Camai Mattu colam Paniyaram |
|---|---|---|---|---|
| Calories | 79.1 kcal | 75.5 kcal | 75.5 kcal | 75.5 kcal |
| Carbs | 12.3 g | 12.2 g | 12.2 g | 12.2 g |
| Protein | 3.9 g | 2.5 g | 2.5 g | 2.5 g |
| Fat | 1.6 g | 1.8 g | 1.8 g | 1.8 g |
| Fiber | 2.1 g | 1.5 g | 1.5 g | 1.5 g |
| Sugar | 0.2 g | 0.2 g | 0.2 g | 0.2 g |
| Sodium | 136.8 mg | 175.1 mg | 175.1 mg | 175.1 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 79.1 kcal per serving, this is an excellent choice for weight management.
Diabetes
With a low glycemic index of 42, this recipe supports stable blood sugar levels. The 2.1g 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 (0.3g) 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 (42) with 2.1g 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 Small Piece (~31.4g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~31.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~31.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~31.4g) 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.
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
Thin Paniyaram 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 (158.3-237.4 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 Thin Paniyaram contains 79.1 kcal (3.9g protein, 12.3g carbs, 1.6g fat). That's 252.4 kcal per 100g. You can track exact portions in the Hint app.
At just 79.1 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 42, this recipe supports stable blood sugar levels. The 2.1g fiber further slows glucose absorption. The glycemic index is 42 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Thin Paniyaram has 3.9g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Thin Paniyaram is light enough for dinner at 79.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Thin Paniyaram 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 (42) with 2.1g 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
