Aloo Pitika Calorie Profile

Official KatoriCalorie Recipe & Nutrient Profile

In every Assamese household, comfort is spelled as Aloo Pitika (আলু পিটিকা). This simple dish—mashed boiled potatoes kneaded with raw onions, green chilies, coriander leaves, and a few drops of pungent mustard oil—is the ultimate side dish served alongside steamed rice and dal.

While Aloo Pitika is simple and highly nutritious, potatoes are high in rapid-digesting starches, giving them a high Glycemic Index (GI). However, with a few scientific adjustments, you can enjoy this local favorite while maintaining a stable glucose response and lower net calories.

Nutritional Table (Per Serving - 100g)

Here is the nutrient composition of Aloo Pitika prepared in the traditional manner:

Nutrient Metric Value per Serving
Total Energy (Calories) 115 kcal
Protein 2.1g
Carbohydrates 19.8g
Dietary Fiber 2.2g
Total Fats 3.2g
Vitamin C 14 mg

Step-by-Step Glycemic-Controlled Recipe

Follow these simple, traditional steps to prepare a healthy, glycemic-controlled Aloo Pitika at home:

  1. Cool and Prep: Boil 2 medium potatoes until fully cooked. Let them rest for 5 to 10 minutes to cool down slightly so they are safe to handle, then prepare for mashing immediately to retain the perfect soft texture.
  2. Peel and Prep: Gently peel off the skin of the slightly cooled potatoes. Place them into a clean mashing bowl and break them down smoothly, ensuring there are no hard lumps left.
  3. Add Fresh Herbs & Flavor Boosters: Add 1 small finely chopped red onion or fresh green onions, 1–2 green chilies, and a handful of chopped fresh coriander leaves. To elevate the traditional taste and add a rich nutty flavor, mix in 1 teaspoon of roasted black sesame powder (til powder).
  4. The Mustard Oil Touch: Drizzle exactly 1/2 teaspoon of raw mustard oil. The fat in the mustard oil acts as a physical barrier, slowing down gastric emptying and further reducing the glycemic response.
  5. Season: Add a pinch of salt to taste and knead the mixture together until smooth. Serve at room temperature.

Portion Control Strategies

Aloo Pitika is highly palatable, making it easy to consume larger amounts than planned. To manage your portion sizes:

  • Limit Your Serving: Restrict your intake to a 100g portion (roughly the size of a billiard ball), which keeps the net carbohydrate intake to around 20g.
  • The Meal Sequence: Always eat your protein (e.g., grilled fish or Masor Tenga) and green vegetables before eating your rice and Aloo Pitika. This slows starch absorption in the intestine.
  • Interactive Tracking: Use the KatoriCalorie portal to log your **Aloo Pitika** accurately so that it remains cleanly balanced within your daily energy budget.