Tomato masher curry has 148.3 calories per serving (1 Small Cup) — that's 148.7 calories per 100g. It provides 8.8g protein, 6g carbs, and 9.9g fat. With a medium glycemic index (GI: 56), this recipe is suitable for weight loss, heart health. The 2.8g 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 Tomato masher curry in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 99.8g
Cooking time: 15 minutes
Serves: 6 persons
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
| Nutrient | Tomato masher curry | Chepala Kura | Fish curry | Maasaledaar Maasa |
|---|---|---|---|---|
| Calories | 148.3 kcal | 124.4 kcal | 124.4 kcal | 124.4 kcal |
| Carbs | 6 g | 6.1 g | 6.1 g | 6.1 g |
| Protein | 8.8 g | 8.3 g | 8.3 g | 8.3 g |
| Fat | 9.9 g | 7.5 g | 7.5 g | 7.5 g |
| Fiber | 2.8 g | 2 g | 2 g | 2 g |
| Sugar | 3.3 g | 3.9 g | 3.9 g | 3.9 g |
| Sodium | 367.6 mg | 352.4 mg | 352.4 mg | 352.4 mg |
| Cholesterol | 20.3 mg | 19.5 mg | 19.5 mg | 19.5 mg |
At just 148.3 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response.
Contains 8.8g protein per serving — a moderate amount. Pair with paneer or curd or a bowl of dal to boost protein intake for muscle gain.
Low cholesterol (20.3mg) and low saturated fat (3.4g) make this heart-friendly. Rich in omega-3 fatty acids which support cardiovascular health. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
Moderate-to-high GI (56) can spike insulin — 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. Adequate protein (8.8g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
1 Small Cup (~99.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
1 Small Cup (~99.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
1 Small Cup (~99.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Small Cup (~99.8g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
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.
Tomato masher curry 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: 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.
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (296.6-444.9 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.
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
One serving of Tomato masher curry contains 148.3 kcal (8.8g protein, 6g carbs, 9.9g fat). That's 148.7 kcal per 100g. You can track exact portions in the Hint app.
At just 148.3 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 56 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Tomato masher curry has 8.8g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Tomato masher curry is light enough for dinner at 148.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Tomato masher curry 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.
Moderate-to-high GI (56) can spike insulin — 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.
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin 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/foods6100092Omega-3 fatty acids reduce triglycerides and lower risk of heart disease
Mozaffarian D & Wu JHY (2011). Omega-3 fatty acids and cardiovascular disease. Journal of the American College of Cardiology.
DOI: 10.1016/j.jacc.2011.06.063Portion 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
