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Verukadalai
Verukadalai has 520.4 calories per serving (100 Grams). It provides 23.7g protein, 17.3g carbs, and 39.6g fat. With a low glycemic index (GI: 36), this recipe is suitable for diabetes management, muscle gain, PCOS. The 10.4g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Verukadalai in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 100 Grams ( g)
- Calories520.4 kcal
- Carbs17.3 g (69.1 kcal)
- Protein23.6 g (94.6 kcal)
- Fats39.6 g (356.7 kcal)
Nutrition Label
Verukadalai
- Serving Size100 Grams ( g)
- Calories520.4 kcal
- Carbs17.3 g
- Fiber10.4 g
- Sugar4.4 g
- Protein23.6 g
- Fat39.6 g
- Saturated fat8.1 g
- Mono unsaturated fat18.3 g
- Poly unsaturated fat11.6 g
- Cholesterol0.0 mg
- Sodium12.0 mg
Nutrition per 100g
- Calories520.4 kcal
- Carbs17.3 g
- Fiber10.4 g
- Sugar4.4 g
- Protein23.7 g
- Fat39.6 g
- Cholesterol0.0 mg
- Sodium12.0 mg
1 serving = 100g
Cooking time: 0 minutes
Serves: 1 persons
Ingredients
Ground nut
100 Grams
Instructions
Glycemic Index
36 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 | Verukadalai | Bhindi Palli Vepudu | Bhindi peanut bhaji | Bhindi peanut stir fry |
|---|---|---|---|---|
| Calories | 520.4 kcal | 186.3 kcal | 186.3 kcal | 186.3 kcal |
| Carbs | 17.3 g | 5.1 g | 5.1 g | 5.1 g |
| Protein | 23.7 g | 4.6 g | 4.6 g | 4.6 g |
| Fat | 39.6 g | 16.4 g | 16.4 g | 16.4 g |
| Fiber | 10.4 g | 4.6 g | 4.6 g | 4.6 g |
| Sugar | 4.4 g | 0.9 g | 0.9 g | 0.9 g |
| Sodium | 12 mg | 252.6 mg | 252.6 mg | 252.6 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 520.4 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
Diabetes
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 10.4g fiber further slows glucose absorption. The protein content (23.7g) helps prevent blood sugar spikes.
Muscle Gain
Excellent protein source with 23.7g per serving — ideal for muscle repair and growth. The calorie content supports a muscle-building surplus when combined with training.
Heart Health
Watch your intake — saturated fat (8.1g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Low GI (36) with 10.4g fiber supports insulin sensitivity — key for PCOS management.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (23.7g) supports healthy thyroid function.
Portion Guidance
Weight Loss
100 Grams (~100g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1.5-2 servings. Already high in protein — great post-workout. Add a banana or whole grain for recovery carbs.
Diabetes
100 Grams (~100g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
100 Grams (~100g) 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.
Reduce calories
Reduce serving size by 25% to save ~130.1 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Meal prep friendly
Verukadalai 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 (1040.7-1561.1 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Verukadalai contains 520.4 kcal (23.7g protein, 17.3g carbs, 39.6g fat). That's 520.4 kcal per 100g. You can track exact portions in the Hint app.
At 520.4 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 10.4g fiber further slows glucose absorption. The protein content (23.7g) helps prevent blood sugar spikes. The glycemic index is 36 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Yes! Verukadalai provides 23.7g protein per serving, making it a good protein source for muscle building and satiety.
Verukadalai at 520.4 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.
Verukadalai already has good protein (23.7g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (36) with 10.4g fiber supports insulin sensitivity — key for PCOS management.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low 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/138.3.439
