Track your nutrition and health goals
Sauteing
Take a pan and heat some oil and put mustard seeds. Once, the seeds start crackling, add the asafoetida and curry leaves and saute for a few seconds.
Vada pav
Vada pav has 300 calories per serving (100 Grams). It provides 6.7g protein, 30.7g carbs, and 16.7g fat. With a medium glycemic index (GI: 68), this recipe is suitable for heart health. The 2.4g 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 Vada pav in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 100 Grams ( g)
- Calories300.0 kcal
- Carbs30.7 g (122.6 kcal)
- Protein6.7 g (26.7 kcal)
- Fats16.7 g (150.7 kcal)
Nutrition Label
Vada pav
- Serving Size100 Grams ( g)
- Calories300.0 kcal
- Carbs30.7 g
- Fiber2.4 g
- Sugar1.9 g
- Protein6.7 g
- Fat16.7 g
- Saturated fat3.4 g
- Mono unsaturated fat6.3 g
- Poly unsaturated fat5.7 g
- Cholesterol0.6 mg
- Sodium350.1 mg
Nutrition per 100g
- Calories279.8 kcal
- Carbs28.6 g
- Fiber2.2 g
- Sugar1.8 g
- Protein6.2 g
- Fat15.6 g
- Cholesterol0.5 mg
- Sodium326.6 mg
1 serving = 107.2g
Cooking time: 15 minutes
Serves: 5 persons
Ingredients
Boiled potato
100 Grams
Chillies green - all varieties
10 Grams
Curry leaves
10 Grams
Garlic big clove
5 Grams
Asafoetida
1 Grams
Turmeric powder
0.5 Tea Spoon
Mustard seeds
0.5 Tea Spoon
Rice bran oil
75 Milliliter
Salt
0.5 Tea Spoon
Water
50 Milliliter
Besan
75 Grams
Baking soda
0.5 Tea Spoon
Pav
200 Grams
Instructions
1
2
Add spices
Then add grated garlic, chopped green chilies, and saute the ingredients for a few seconds. Then, add the potatoes, turmeric powder, and salt and mix well.
3
Prepare the batter
Meanwhile, make the batter by combining besan, haldi, baking soda, and little water. When the potato mixture has cooled, make equal-sized tikkis.
4
Fry the vada
Then take a shallow fry pan and heat oil. Once the oil is hot enough, then dip each tikki/ vada in the batter and then slowly slide it in the hot oil. Deep fry all tikkis in hot oil, till golden brown. Drain on absorbent paper and keep it aside.
5
Make the vada pav
Slice each pav into half and place one vada in each of the pavs. Add some green chutney, spices, and fried homemade chili to vada pav to accentuate the taste.
Glycemic Index
68 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
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 | Vada pav | Cucumber dal | Kakdichi Dal | Kheera dal |
|---|---|---|---|---|
| Calories | 300 kcal | 114.2 kcal | 114.2 kcal | 114.2 kcal |
| Carbs | 30.7 g | 12.6 g | 12.6 g | 12.6 g |
| Protein | 6.7 g | 5 g | 5 g | 5 g |
| Fat | 16.7 g | 4.9 g | 4.9 g | 4.9 g |
| Fiber | 2.4 g | 2.6 g | 2.6 g | 2.6 g |
| Sugar | 1.9 g | 0.5 g | 0.5 g | 0.5 g |
| Sodium | 350.1 mg | 285.7 mg | 285.7 mg | 285.7 mg |
| Cholesterol | 0.6 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 300 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 68). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (6.7g 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 (0.6mg) and low saturated fat (3.4g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Moderate-to-high GI (68) 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.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
100 Grams (~107.2g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
100 Grams (~107.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
100 Grams (~107.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
100 Grams (~107.2g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
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.
Reduce calories
Reduce serving size by 25% to save ~75 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Vada pav 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.
Adding salt without measuring
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.
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 (600-899.9 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 Vada pav contains 300 kcal (6.7g protein, 30.7g carbs, 16.7g fat). That's 279.8 kcal per 100g. You can track exact portions in the Hint app.
At 300 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 68). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 68 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Vada pav has 6.7g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Vada pav at 300 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Vada pav 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 (68) 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.
Scientific References
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/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
