Track your nutrition and health goals
Wash and chop the mangoes
Rinse and peel 2 small to medium mangoes. Chop them in small cubes.
Aam smoothie
Aam smoothie has 672.4 calories per serving (1 Glass) — that's 273.3 calories per 100g. It provides 1g protein, 166.2g carbs, and 0.4g fat. With a medium glycemic index (GI: 61), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Aam smoothie in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Glass (240 g)
- Calories672.4 kcal
- Carbs166.2 g (664.9 kcal)
- Protein1.0 g (4.0 kcal)
- Fats0.4 g (3.5 kcal)
Nutrition Label
Aam smoothie
- Serving Size1 Glass (240 g)
- Calories672.4 kcal
- Carbs166.2 g
- Fiber1.7 g
- Sugar163.7 g
- Protein1.0 g
- Fat0.4 g
- Saturated fat0.2 g
- Mono unsaturated fat0.1 g
- Poly unsaturated fat0.0 g
- Cholesterol0.6 mg
- Sodium10.5 mg
Nutrition per 100g
- Calories273.3 kcal
- Carbs67.6 g
- Fiber0.7 g
- Sugar66.6 g
- Protein0.4 g
- Fat0.2 g
- Cholesterol0.3 mg
- Sodium4.3 mg
1 serving = 246g
Cooking time: 10 minutes
Serves: 1 persons
Ingredients
Honey
1 Tea Spoon
Mango ripe kesar
200 Grams
Curd
40 Milliliter
Cinnamon
1 Grams
Instructions
1
2
Blend it smooth
Add the chopped mangoes in a blender or mixer jar. Add 1 cup fresh curd, a teaspoon of honey, pinch of cinnamon powder. Blend to a smooth consistency.
3
Serve it
Serve mango smoothie in a tall glass.
Also Known As
Glycemic Index
61 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
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 | Aam smoothie | Aam kela smoothie | Ama kala smoothie | Amba Keli smoothie |
|---|---|---|---|---|
| Calories | 672.4 kcal | 581.8 kcal | 197.4 kcal | 197.4 kcal |
| Carbs | 166.2 g | 136.9 g | 36.5 g | 36.5 g |
| Protein | 1 g | 5.1 g | 4.7 g | 4.7 g |
| Fat | 0.4 g | 1.5 g | 3.6 g | 3.6 g |
| Fiber | 1.7 g | 51.8 g | 3.3 g | 3.3 g |
| Sugar | 163.7 g | 51.7 g | 20.9 g | 20.9 g |
| Sodium | 10.5 mg | 12.7 mg | 44.8 mg | 44.8 mg |
| Cholesterol | 0.6 mg | 0.1 mg | 12.2 mg | 12.2 mg |
Health Goals Suitability
Weight Loss
At 672.4 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
Moderate glycemic index (GI: 61). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (1g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (0.6mg) and low saturated fat (0.2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (61) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Glass (~246g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Glass (~246g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Glass (~246g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Glass (~246g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Reduce calories
Reduce serving size by 25% to save ~168.1 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Meal prep friendly
Aam smoothie stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (1344.9-2017.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Aam smoothie contains 672.4 kcal (1g protein, 166.2g carbs, 0.4g fat). That's 273.3 kcal per 100g. You can track exact portions in the Hint app.
At 672.4 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.
Moderate glycemic index (GI: 61). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 61 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Aam smoothie has 1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Aam smoothie at 672.4 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.
Since Aam smoothie is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (61) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66Adequate calcium intake is essential for bone health and preventing osteoporosis
Weaver CM et al. (2016). Calcium plus vitamin D supplementation and risk of fractures. Osteoporosis International.
DOI: 10.1007/s00198-015-3386-5
