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Apple lassi
Apple lassi has 201.7 calories per serving (1 Glass) — that's 84 calories per 100g. It provides 4.7g protein, 35.4g carbs, and 4.6g fat. With a high glycemic index (GI: 72), this recipe is suitable for heart health. The 2.6g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Apple lassi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Glass (240 g)
- Calories201.7 kcal
- Carbs35.4 g (141.7 kcal)
- Protein4.7 g (18.7 kcal)
- Fats4.6 g (41.3 kcal)
Nutrition Label
Apple lassi
- Serving Size1 Glass (240 g)
- Calories201.7 kcal
- Carbs35.4 g
- Fiber2.6 g
- Sugar24.7 g
- Protein4.7 g
- Fat4.6 g
- Saturated fat2.8 g
- Mono unsaturated fat1.2 g
- Poly unsaturated fat0.3 g
- Cholesterol16.2 mg
- Sodium58.5 mg
Nutrition per 100g
- Calories84.0 kcal
- Carbs14.8 g
- Fiber1.1 g
- Sugar10.3 g
- Protein1.9 g
- Fat1.9 g
- Cholesterol6.7 mg
- Sodium24.4 mg
1 serving = 240g
Cooking time: 5 minutes
Serves: 2 persons
Ingredients
Sugar
2 Table Spoon
Apple small
200 Grams
Curd
250 Milliliter
Cinnamon
2 Grams
Instructions
1
2
Churning
In a bowl add curd, churn it well with a churner.
3
Grinding
To this add sugar, cinnamon powder, and apple pieces and grind again.
4
Serving
Serve it either chilled or at room temperature.
Also Known As
Glycemic Index
72 High
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
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 | Apple lassi | Aaranchu Lassi | Kamala lassi | Orange lassi |
|---|---|---|---|---|
| Calories | 201.7 kcal | 188.7 kcal | 188.7 kcal | 188.7 kcal |
| Carbs | 35.4 g | 27.8 g | 27.8 g | 27.8 g |
| Protein | 4.7 g | 6.4 g | 6.4 g | 6.4 g |
| Fat | 4.6 g | 5.7 g | 5.7 g | 5.7 g |
| Fiber | 2.6 g | 1.2 g | 1.2 g | 1.2 g |
| Sugar | 24.7 g | 18.3 g | 18.3 g | 18.3 g |
| Sodium | 58.5 mg | 80.9 mg | 80.9 mg | 80.9 mg |
| Cholesterol | 16.2 mg | 22.7 mg | 22.7 mg | 22.7 mg |
Health Goals Suitability
Weight Loss
At 201.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Higher glycemic index (GI: 72) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion.
Muscle Gain
Low protein content (4.7g 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 (16.2mg) and low saturated fat (2.8g) 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 (72) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Glass (~240g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Glass (~240g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Glass (~240g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Glass (~240g) 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.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Apple lassi 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 (403.3-605 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Apple lassi contains 201.7 kcal (4.7g protein, 35.4g carbs, 4.6g fat). That's 84 kcal per 100g. You can track exact portions in the Hint app.
At 201.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Higher glycemic index (GI: 72) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion. The glycemic index is 72 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Apple lassi has 4.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Apple lassi at 201.7 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 Apple lassi 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 (72) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin 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.2014.66
