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Boil and chop the eggs
Boil the eggs, deshell them and separate the egg yolk from white,chop into small pieces and keep aside.
Uruthira Kudiyai Sandwich
Uruthira Kudiyai Sandwich has 73.9 calories per serving (1 Slice) — that's 150.9 calories per 100g. It provides 4.3g protein, 8.9g carbs, and 2.3g fat. With a low glycemic index (GI: 49), this recipe is suitable for diabetes management, heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Uruthira Kudiyai Sandwich in the Hint app — India's comprehensive recipe and nutrition tracking platform.
74kcal
per slice
- Protein
- 4.3 g
- Carbs
- 8.9 g
- Fat
- 2.3 g
- GI
- 49 (Low)
Contains egg
Prep: 10 minCook: 15 min Total: 25 minServes 5
Contains:GlutenDairyEgg
Detected from the ingredient list. If you have an allergy, always check product labels.
- Serving Size 1 slice (49 g)
- Calories73.9 kcal
- Carbs8.9 g (35.8 kcal)
- Protein4.3 g (17.1 kcal)
- Fat2.3 g (21.1 kcal)
Calories by portion
Calories and macros of Uruthira Kudiyai Sandwich for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| 1 Uruthira Kudiyai Sandwich | 49 | 74 | 4.3 | 8.9 | 2.3 |
| 2 Uruthira Kudiyai Sandwich | 98 | 148 | 8.5 | 17.9 | 4.7 |
| 3 Uruthira Kudiyai Sandwich | 147 | 222 | 12.8 | 26.8 | 7 |
| 4 Uruthira Kudiyai Sandwich | 196 | 296 | 17.1 | 35.8 | 9.4 |
| 100 g | 100 | 151 | 8.7 | 18.3 | 4.8 |
Nutrition Label
Uruthira Kudiyai Sandwich
- Serving Size1 slice (49 g)
- Calories73.9 kcal
- Carbs8.9 g
- Fiber1.5 g
- Sugar1.2 g
- Protein4.3 g
- Fat2.3 g
- Saturated fat0.9 g
- Mono unsaturated fat0.7 g
- Poly unsaturated fat0.5 g
- Cholesterol36.1 mg
- Sodium265.1 mg
Nutrition per 100g
- Calories150.9 kcal
- Carbs18.3 g
- Fiber3.0 g
- Sugar2.5 g
- Protein8.7 g
- Fat4.8 g
- Cholesterol73.7 mg
- Sodium541.1 mg
1 serving = 49g
Ingredients
Cheese
15 g
Whole wheat bread
100 g
Cucumber, green, short
25 g
Tomato ripe local
25 g
Onion small
25 g
Whole egg raw
50 g
Salt
0.5 tsp
Black pepper powder
0.5 tsp
Instructions
1
2
Mix the vegetables
Wash the vegetables thoroughly and chop them into round slices.Add these to a bowl, add cheese, black pepper powder, salt and mix well.
3
Grilling
Take a slice of bread, apply the mixed vegetables on it ,keep few pieces of egg whites, cover it with another slice of bread.Grilling the sandwich in a grilling top, until the bread turns brownish.
4
Serve
Serve it hot.
How long to burn it off
Time a 65 kg adult needs to burn one serving (74 kcal).
- Brisk walking (5 km/h)19 min≈ 1,900 steps
- Running (8 km/h)8 min
- Cycling (moderate)10 min
- Yoga26 min
Glycemic Index
49 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 | Uruthira Kudiyai Sandwich | Cudumpil panir centvis | Grilled paneer sandwich | Varattilum paneer sandwich |
|---|---|---|---|---|
| Calories | 73.9 kcal | 83.6 kcal | 83.6 kcal | 83.6 kcal |
| Carbs | 8.9 g | 10.2 g | 10.2 g | 10.2 g |
| Protein | 4.3 g | 4.7 g | 4.7 g | 4.7 g |
| Fat | 2.3 g | 2.6 g | 2.6 g | 2.6 g |
| Fiber | 1.5 g | 1.5 g | 1.5 g | 1.5 g |
| Sugar | 1.2 g | 2.3 g | 2.3 g | 2.3 g |
| Sodium | 265.1 mg | 272.3 mg | 272.3 mg | 272.3 mg |
| Cholesterol | 36.1 mg | 1.7 mg | 1.7 mg | 1.7 mg |
Health Goals Suitability
Weight Loss
At 73.9 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 49, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (4.3g 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 (36.1mg) and low saturated fat (0.9g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. 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 Slice (~49g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Slice (~49g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Slice (~49g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Slice (~49g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
Meal prep friendly
Uruthira Kudiyai Sandwich 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 (147.9-221.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Uruthira Kudiyai Sandwich contains 73.9 kcal (4.3g protein, 8.9g carbs, 2.3g fat). That's 150.9 kcal per 100g. You can track exact portions in the Hint app.
At 73.9 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 49, this recipe supports stable blood sugar levels. The glycemic index is 49 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Uruthira Kudiyai Sandwich has 4.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Uruthira Kudiyai Sandwich is light enough for dinner at 73.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Uruthira Kudiyai Sandwich 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.26.8.2261Curcumin 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/foods6100092Portion 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
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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