Stuffed Mirchi Bajji: Calories, Nutrition and Health Benefits
Popular South Indian street food featuring spicy green chilies stuffed with flavorful filling, coated in chickpea batter, and deep-fried to golden perfection.
Quick Nutrition Facts
Per 100g (2-3 pieces)
| Nutrient | Amount |
|---|---|
| Calories | 185 kcal |
| Protein | 3.8g |
| Carbohydrates | 17.2g |
| Fiber | 2.4g |
| Sugars | 3.4g |
| Fat | 11.5g |
| Sodium | 380mg |
| Vitamin C | 65mg |
| Iron | 1.2mg |
| Capsaicin | Present |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Mirchi bajji provides vitamin C and capsaicin from green chilies, which can boost metabolism. Choose air-fried or baked versions to reduce calories by 40-50% while maintaining the authentic taste.
Myth Busters
MYTH #1: All Fried Foods Are Equally Unhealthy
TRUTH: While deep frying adds calories, mirchi bajji made with chickpea flour (besan) provides plant protein and fiber. Air frying reduces fat content by 60-70% while keeping nutrients intact.
MYTH #2: Spicy Foods Always Cause Stomach Issues
TRUTH: Green chilies contain capsaicin which can aid digestion and boost metabolism for most people. Only avoid if you have GERD, IBS, or specific digestive sensitivities.
MYTH #3: Mirchi Bajji Has No Nutritional Value
TRUTH: Beyond calories, mirchi bajji provides vitamin C (65mg per 100g), protein from besan, iron, and capsaicin. The chickpea flour batter adds B-vitamins and essential minerals.
MYTH #4: You Must Avoid Mirchi Bajji for Weight Loss
TRUTH: Portion control is key. Having 1-2 pieces (40-80g, 74-148 calories) as an occasional snack fits most weight loss plans. Pair with mint chutney and vegetables for balance.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 185 calories per 100g with 11.5g fat from frying. Limit to 1-2 pieces occasionally; choose air-fried version. |
| Muscle Gain |  | Moderate protein (3.8g) from chickpea flour. Can be occasional snack but pair with high-protein foods. |
| Diabetes Management | | Chickpea flour has moderate GI. Limit to 1-2 pieces, pair with protein, monitor blood sugar response. |
| PCOS Management | | High in fried fat which may affect inflammation. Enjoy rarely; prefer air-fried or baked versions. |
| Pregnancy Nutrition | | Provides vitamin C and iron. Ensure proper frying hygiene; limit to occasional consumption due to high fat content. |
| Viral/Flu Recovery |  | High vitamin C (65mg) supports immunity. Capsaicin may help clear congestion. Choose shallow-fried or baked for easier digestion during recovery. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Mirchi Bajji
Understanding how mirchi bajji affects blood glucose helps you make informed snacking decisions.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Pairing mirchi bajji with protein or fiber slows glucose absorption and reduces blood sugar peaks:
- 🥄 Curd (dahi) or raita - Provides protein and probiotics
- 🥗 Fresh vegetable salad - Adds fiber and nutrients
- 🧀 Paneer cubes - Complete protein source
- 🥜 Handful of roasted peanuts - Healthy fats and protein
This combination reduces the glucose spike and extends satiety, keeping you fuller for longer.
Cultural Significance
Mirchi bajji is an iconic street food across South India, especially popular in Andhra Pradesh, Karnataka, and Tamil Nadu.
In India:
- Street food staple during monsoons served hot with mint chutney
- Popular evening snack (tiffin) in homes and roadside stalls
- Festival favorite during Diwali, Dussehra, and family gatherings
- Regional variations: Andhra uses long green chilies; Karnataka prefers mild capsicum versions
Preparation Traditions:
- Stuffings vary: mashed potato with spices, paneer mix, coconut chutney
- Besan (chickpea flour) batter seasoned with turmeric, chili powder, carom seeds
- Served with coconut chutney, mint chutney, or tamarind sauce
- Modern adaptations include air-frying and oven-baking for health-conscious consumers
Compare & Substitute
Mirchi Bajji vs Similar Indian Snacks (Per 100g)
| Nutrient | 🌶️ Mirchi Bajji | 🥔 Aloo Pakora | 🧅 Onion Pakora | 🧀 Paneer Pakora |
|---|---|---|---|---|
| Calories | 185 kcal | 210 kcal | 195 kcal | 240 kcal |
| Carbs | 17.2g | 22g | 18.5g | 12g |
| Fiber | 2.4g | 2.8g | 3.1g | 1.8g |
| Protein | 3.8g | 3.2g | 3.5g | 8.5g |
| Fat | 11.5g | 13g | 12g | 18g |
| Vitamin C | 65mg | 18mg | 12mg | 2mg |
| Iron | 1.2mg | 1.4mg | 1.6mg | 0.9mg |
| Best For | Vitamin C boost, metabolism | Carb-rich snack, affordable | High fiber, budget-friendly | High protein, muscle support |
Frequently Asked Questions
Is mirchi bajji healthy for weight loss?
Mirchi bajji is moderately high in calories (185 per 100g, or 74-93 per piece) due to deep frying. It can fit into a weight loss diet with strict portion control.
Best practices: Limit to 1-2 pieces (40-80g) once or twice weekly; choose air-fried or shallow-fried versions (saves 60-70 calories per piece); pair with fresh vegetable salad and mint chutney instead of ketchup.
Can diabetics eat mirchi bajji?
Diabetics can enjoy mirchi bajji occasionally with modifications. Chickpea flour (besan) has a moderate glycemic index of 44-50.
Tips for diabetics:
- Eat only 1-2 pieces (40-80g) at a time
- Pair with high-protein foods (paneer, boiled eggs, curd)
- Choose air-fried or baked versions
- Avoid eating on empty stomach
- Monitor blood sugar 2 hours after consumption
Always consult your healthcare provider for personalized advice.
How many calories in one mirchi bajji?
One medium stuffed mirchi bajji (40-50g) contains 74-93 calories. Calories vary based on:
- Size of the chili pepper (larger peppers = more batter and filling)
- Thickness of the batter coating
- Type and amount of stuffing (potato vs paneer)
- Frying method (deep-fried vs air-fried vs shallow-fried)
For accurate tracking, use the NutriScan app to scan and log your exact portion.
What are the health benefits of mirchi bajji?
Key Benefits:
- Vitamin C: 65mg per 100g supports immunity and skin health
- Metabolism Boost: Capsaicin increases calorie burning temporarily
- Plant Protein: Chickpea flour provides 3.8g protein per 100g
- Iron: 1.2mg supports red blood cell production
- Antioxidants: Green chilies contain vitamins A and E
- Digestive Aid: Capsaicin can stimulate digestive enzymes for some people
Healthier preparation: Air fry at 180°C for 12-15 minutes or bake at 200°C for 20-25 minutes.
Is mirchi bajji good for muscle gain?
Mirchi bajji provides moderate protein (3.8g per 100g) from chickpea flour, but it's not ideal as a primary protein source for muscle building.
For muscle gain: Use as an occasional snack, not a protein source. Better protein choices include paneer pakora (8.5g per 100g), tandoori chicken, boiled eggs, Greek yogurt, or lentil dal.
Pair mirchi bajji with high-protein sides for better macros.
How to make mirchi bajji healthier?
8 Ways to Make Healthier Mirchi Bajji:
- Air fry instead of deep fry - Reduces calories by 60-70 per piece
- Use thin batter coating - Less batter = fewer calories and carbs
- Choose fresh green chilies - Higher vitamin C content
- Stuff with protein - Use paneer, boiled potato with peas, or chickpeas
- Add spices to batter - Turmeric, cumin, carom seeds boost flavor without calories
- Serve with mint-coriander chutney - Avoids sugar-laden ketchup
- Control portion size - Stick to 1-2 pieces
- Pair with salad - Adds fiber and nutrients, improves satiety
Try oven-baking at 200°C for 20-25 minutes, flipping halfway, for crispy results with minimal oil.
