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Roast the peanuts
Heat a pan, dry roast the sesame seeds for 5-6 minutes. Once the sesame seeds turn slightly brown in colour, switch off the flame, cool them.
Til chikki
Til chikki has 123 calories per serving (1 Small Piece) — that's 372.8 calories per 100g. It provides 2.1g protein, 12.6g carbs, and 7.1g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management, heart health.
Track the exact calories and macros of Til chikki in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories123.0 kcal
- Carbs12.6 g (50.2 kcal)
- Protein2.1 g (8.5 kcal)
- Fats7.1 g (64.3 kcal)
Nutrition Label
Til chikki
- Serving Size1 Small Piece (30 g)
- Calories123.0 kcal
- Carbs12.6 g
- Fiber1.9 g
- Sugar9.6 g
- Protein2.1 g
- Fat7.1 g
- Saturated fat1.8 g
- Mono unsaturated fat2.5 g
- Poly unsaturated fat2.4 g
- Cholesterol4.3 mg
- Sodium7.3 mg
Nutrition per 100g
- Calories372.8 kcal
- Carbs38.0 g
- Fiber5.8 g
- Sugar29.1 g
- Protein6.5 g
- Fat21.6 g
- Cholesterol13.2 mg
- Sodium22.1 mg
1 serving = 33g
Cooking time: 10 minutes
Serves: 8 persons
Ingredients
Sesame seeds
100 Grams
Ghee clarified butter
1 Table Spoon
Jaggery cane
100 Grams
Water
50 Milliliter
Instructions
1
2
Cook the jaggery
Make a powder of jaggery and keep it aside. In a separate vessel, heat ghee, add powdered jaggery, water, stir and cook well so that a thick syrup is formed. Drop the syrup in cold water to see if it solidifies. This is known as the hard ball stage.
3
Transfer it to greased plate
Once the jaggery syrup reaches the hardball stage, add the roasted sesame seeds to the pan and mix well till sesame seeds are well coated with the syrup. Grease a plate with little ghee, transfer the mixture to it, and spread well. Mark lines with a knife so that it's easier to cut into pieces once it's set. Let the chikki cool completely.
4
Cool it
Cool the chikki completely once it becomes hard break it into pieces. Enjoy it to curb sweet cravings.
Also Known As
Glycemic Index
55 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 | Til chikki | Kadala Muttu Chikki | Moongfali chikki | Mugara chikki |
|---|---|---|---|---|
| Calories | 123 kcal | 125.9 kcal | 125.9 kcal | 125.9 kcal |
| Carbs | 12.6 g | 12 g | 12 g | 12 g |
| Protein | 2.1 g | 3 g | 3 g | 3 g |
| Fat | 7.1 g | 7.3 g | 7.3 g | 7.3 g |
| Fiber | 1.9 g | 1 g | 1 g | 1 g |
| Sugar | 9.6 g | 10.1 g | 10.1 g | 10.1 g |
| Sodium | 7.3 mg | 49.3 mg | 49.3 mg | 49.3 mg |
| Cholesterol | 4.3 mg | 4.3 mg | 4.3 mg | 4.3 mg |
Health Goals Suitability
Weight Loss
At 123 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 55, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (2.1g 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
Low cholesterol (4.3mg) and low saturated fat (1.8g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Small Piece (~33g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~33g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~33g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~33g) 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
Til chikki 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 (246.1-369.1 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Til chikki contains 123 kcal (2.1g protein, 12.6g carbs, 7.1g fat). That's 372.8 kcal per 100g. You can track exact portions in the Hint app.
At 123 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Til chikki has 2.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Til chikki is light enough for dinner at 123 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Til chikki 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.
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.26.8.2261Portion 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
