Bhindi Masala: Calories, Nutrition and Health Benefits
A beloved Indian curry featuring tender okra spiced to perfection, delivering exceptional fiber, low calories, and powerful blood sugar benefits.
Quick Nutrition Facts
Per 100g (1 cup cooked)
| Nutrient | Amount |
|---|---|
| Calories | 75 kcal |
| Protein | 2g |
| Carbohydrates | 9g |
| Fiber | 3g |
| Sugars | 2g |
| Fat | 4g |
| Vitamin C | 16mg |
| Vitamin K | 40mcg |
| Folate | 60mcg |
| Magnesium | 57mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Bhindi's unique mucilage creates a gel-like substance that slows glucose absorption and supports gut health. With only 75 calories per cup and a glycemic index of 15-20, it's ideal for diabetes management and weight control.
Myth Busters
MYTH #1: Bhindi Is Slimy and Unhealthy
TRUTH: The "slime" is mucilage, a soluble fiber with powerful health benefits. It helps lower cholesterol, regulate blood sugar, and support digestive health. The sliminess can be reduced by cooking with lemon or tomatoes.
MYTH #2: Bhindi Has Too Many Carbs for Diabetics
TRUTH: With a glycemic index of only 15-20, okra is one of the best vegetables for diabetics. The 9g carbs per 100g come with 3g fiber that slows glucose absorption significantly.
MYTH #3: Bhindi Masala Is Too High in Oil
TRUTH: Traditional bhindi masala uses 1-2 tsp oil per serving (4-5g fat per 100g). Using dry roasting or air frying reduces oil further. The moderate fat helps absorb fat-soluble vitamins A and K present in okra.
MYTH #4: Raw Bhindi Is More Nutritious
TRUTH: While raw okra retains more vitamin C, light cooking increases the bioavailability of antioxidants and makes fiber more digestible. Cooked bhindi masala offers better overall nutrient absorption.
MYTH #5: Bhindi Causes Gas and Bloating
TRUTH: For most people, bhindi's fiber supports healthy digestion. If you experience gas, start with smaller portions and cook thoroughly. The fiber feeds beneficial gut bacteria, which may cause temporary gas as your microbiome adjusts.
MYTH #6: Bhindi Has No Protein
TRUTH: While 2g protein per 100g isn't high, it's comparable to other non-starchy vegetables. Pair bhindi with dal, paneer, or chicken to create a complete, protein-rich meal.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 75 calories, 3g fiber creates fullness, low energy density allows larger portions. |
| Muscle Gain |  | Low protein (2g) requires pairing with dal/paneer/chicken. Good as a vegetable side for micronutrients. |
| Diabetes Management | | Extremely low GI (15-20), soluble fiber slows glucose absorption, improves insulin sensitivity. |
| PCOS Management | | Low GI and anti-inflammatory properties support hormonal balance and insulin regulation critical for PCOS. |
| Pregnancy Nutrition | | Rich in folate (60mcg) for fetal development, vitamin K for blood clotting, fiber prevents constipation. |
| Viral/Flu Recovery |  | Easy to digest, 16mg vitamin C boosts immunity, gentle on sensitive stomachs during illness. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Bhindi Masala
Understanding how bhindi masala affects blood glucose demonstrates why it's recommended for diabetes management.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How Bhindi Flattens Blood Sugar
The soluble fiber and mucilage in okra create a gel that slows carbohydrate digestion, resulting in minimal glucose spikes:
- 🍛 Pair with dal or rajma - Adds protein and more fiber
- 🍚 Combine with small roti or rice - Balanced carb portion
- 🥛 Include curd (dahi) - Probiotics and protein slow digestion
- 🥗 Add to mixed vegetable curry - Diverse fiber types optimize gut health
This combination maintains steady energy levels and prevents the blood sugar roller coaster.
Cultural Significance
Bhindi (okra) cultivation dates back over 3,000 years to the Nile River Valley, spreading to India via ancient trade routes.
In India:
- Called "lady's finger" in English, bhindi in Hindi, vendakkai in Tamil, benda in Malayalam
- Essential vegetable in North Indian cuisine: bhindi masala, kurkuri bhindi, bharwa bhindi
- South Indian preparations: vendakkai puli kulambu, benda thoran
- Ayurveda values bhindi for its cooling properties and digestive benefits
- Cultivated across India with Gujarat, Maharashtra, and West Bengal as major producers
Global Impact:
- Originated in Africa, now grown in tropical and warm regions worldwide
- Key ingredient in Southern US cuisine (gumbo), Middle Eastern stews, and Caribbean dishes
- India is the world's largest okra producer (6 million tons annually)
- Sustainable crop requiring minimal water and pesticides
Compare & Substitute
Bhindi Masala vs Similar Vegetables (Per 100g cooked)
| Nutrient | 🥒 Bhindi Masala | 🥒 Zucchini Sabji | 🍆 Baingan Bharta | 🥕 Gajar Sabji |
|---|---|---|---|---|
| Calories | 75 kcal | 60 kcal | 110 kcal | 85 kcal |
| Carbs | 9g | 8g | 12g | 14g |
| Fiber | 3g | 2g | 4g | 3g |
| Protein | 2g | 1.5g | 1.5g | 1g |
| Fat | 4g | 3g | 7g | 4g |
| Vitamin C | 16mg | 18mg | 5mg | 6mg |
| Folate | 60mcg | 24mcg | 20mcg | 19mcg |
| GI Impact | Very Low (15-20) | Low (15) | Low (15) | Low (35) |
| Best For | Diabetes, PCOS | Weight loss | Flavor, variety | Eye health, beta-carotene |
Frequently Asked Questions
Is bhindi masala good for weight loss?
Yes, bhindi masala is excellent for weight loss with only 75 calories per 100g and 3g fiber that promotes satiety. The high water content and low energy density allow you to eat satisfying portions without excess calories.
Best practices: Cook with minimal oil (spray or 1 tsp); pair with dal for protein; use dry roasting methods; eat 1-2 cups as main vegetable dish.
Can diabetics eat bhindi masala?
Absolutely. Bhindi is one of the best vegetables for diabetes with a glycemic index of 15-20. The soluble fiber and mucilage slow glucose absorption significantly.
Tips for diabetics: Eat 1-2 cups per meal; pair with protein source; combine with whole grain roti instead of rice; monitor blood sugar 2 hours after eating. Many diabetics report improved fasting glucose with regular okra consumption.
What are the main health benefits of bhindi?
Key Benefits:
- Blood Sugar Control: GI of 15-20, soluble fiber regulates glucose
- Digestive Health: 3g fiber per 100g supports regular bowel movements
- Heart Health: Soluble fiber helps lower cholesterol
- Weight Management: Low calorie, high fiber promotes fullness
- Folate for Pregnancy: 60mcg supports fetal neural development
- Bone Health: Vitamin K aids calcium absorption and bone strength
How should I cook bhindi to reduce sliminess?
Methods to minimize mucilage:
- Wash and dry bhindi completely before cutting
- Add acid: lemon juice, tomatoes, or amchur powder breaks down mucilage
- High heat dry roasting before adding spices
- Avoid overcooking; 10-15 minutes is ideal
- Cut larger pieces rather than small slices
The mucilage is beneficial, but these techniques improve texture while retaining nutrients.
Is bhindi good for PCOS?
Yes, bhindi is highly beneficial for PCOS management. The low glycemic index helps regulate insulin levels, critical for PCOS. Anti-inflammatory compounds in okra reduce systemic inflammation associated with hormonal imbalance.
PCOS recommendations: Eat 1-2 cups daily; pair with lean protein; combine with other low-GI vegetables; avoid deep-frying methods. Track symptoms with your healthcare provider.
How many calories are in bhindi masala?
Bhindi masala contains 75 calories per 100g when cooked with moderate oil (1-2 tsp).
Calorie variations: Dry bhindi fry: 60-65 calories; Bhindi in gravy: 80-90 calories; Kurkuri bhindi (fried): 150-180 calories.
For weight loss, choose dry preparations or use cooking spray instead of oil.
Can I eat bhindi masala daily?
Yes, eating bhindi masala daily is safe and beneficial for most people. It provides consistent fiber, vitamins, and blood sugar benefits without excess calories.
Daily consumption tips: Vary spice blends to prevent taste fatigue; alternate between dry and gravy preparations; pair with different protein sources; combine with seasonal vegetables for nutrient diversity.
CAUTION
If you have kidney stones or are on blood thinners, consult your doctor as okra contains oxalates and vitamin K.
Does bhindi help with cholesterol?
Yes, the soluble fiber in bhindi binds to cholesterol in the digestive tract and helps remove it from the body. Regular consumption may contribute to lower LDL cholesterol levels as part of a heart-healthy diet. Combine with other high-fiber foods for optimal cholesterol management.
