Kanji
കഞ്ഞി(Kerala)கஞ்சி · ಗಂಜಿ
Breakfast · Dinner · 1 bowl
Nutrition Facts
Per 1 bowl
Calories220 kcal
Protein4g
Carbohydrates48g
Fiber2g
Fat1g
Saturated0.2g
Sodium180mg
Glycemic Index75 (High)
Per 100g Reference
110
kcal
2g
protein
24g
carbs
0.5g
fat
Portion Guide
This serving200g
≈ in cups1 cups
1 cup ≈ 200ml ≈ 200g (for most cooked foods)
Things to Note
High Glycemic Index
GI of 75 may cause rapid blood sugar spikes. Pair with protein or fiber to slow absorption.
Low Protein
Consider pairing with a protein-rich side like dal, eggs, or paneer.
OKAY IN MODERATION
Why: Watch the glycemic index
OK use: A few times a week
About This Dish
Rice gruel traditionally eaten as an everyday staple.
Macro Split
Protein 7%Carbs 88%Fat 4%
Category
mainSouth Indian
Real Talk
- →Balanced in moderation. Watch the portion size.
- →Every food can fit. Frequency and portion are what matter.
Alternatives
- Add a side salad – fiber fills you up
- Balance the meal – include protein and veggies
ELI5
South IndianWhat is this?
A south indian main dish typically eaten with rice or roti.
Serving Size
1 1 bowl (200g) = 220 kcal
≈ 1 cups
Macros
Carb-heavy (88%). Provides quick energy.
P: 4gC: 48gF: 1gFiber: 2g
Blood Sugar Impact
High GI (fast energy spike). Best paired with protein or fiber.
When to Eat
Best had in the morning to fuel your day.
Portion Perspective
Light portion. You may want more if this is your main meal.
Things to Note
High Glycemic IndexLow Protein
Best For
breakfastdinner
Every dish has its place. Moderation is key.
Disclaimer: Nutribaba provides general nutrition information for awareness only. Data sourced from IFCT 2017 and standard recipes. Actual nutrition may vary based on ingredients, portion sizes, and preparation methods. Consult a qualified professional for personalized dietary advice.