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Washing
Wash and chop the beetroot finely.
Beetroot lassi
Beetroot lassi has 178.3 calories per serving (1 Glass) — that's 72.8 calories per 100g. It provides 6.3g protein, 25.5g carbs, and 5.7g fat. With a high glycemic index (GI: 83), this recipe is suitable for heart health. The probiotic content supports gut health.
Track the exact calories and macros of Beetroot lassi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Glass (240 g)
- Calories178.3 kcal
- Carbs25.5 g (102.0 kcal)
- Protein6.3 g (25.2 kcal)
- Fats5.7 g (51.1 kcal)
Nutrition Label
Beetroot lassi
- Serving Size1 Glass (240 g)
- Calories178.3 kcal
- Carbs25.5 g
- Fiber1.9 g
- Sugar18.0 g
- Protein6.3 g
- Fat5.7 g
- Saturated fat3.7 g
- Mono unsaturated fat1.6 g
- Poly unsaturated fat0.2 g
- Cholesterol15.9 mg
- Sodium190.7 mg
Nutrition per 100g
- Calories72.8 kcal
- Carbs10.4 g
- Fiber0.8 g
- Sugar7.4 g
- Protein2.6 g
- Fat2.3 g
- Cholesterol6.5 mg
- Sodium77.8 mg
1 serving = 245g
Cooking time: 5 minutes
Serves: 2 persons
Ingredients
Sugar
2 Table Spoon
Beet root
100 Grams
Mint leaves
10 Grams
Whole buffalo milk
50 Milliliter
Water
50 Milliliter
Curd
250 Milliliter
Himalayan Pink Salt
2 Grams
Instructions
1
2
Churning
In a bowl add curd, churn it well with a churner.
3
Grinding
To this add sugar, mint leaves, ice cubes and chopped beetroot and grind again.
4
Serving
Serve it either chilled or at room temperature.
Also Known As
Glycemic Index
83 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 | Beetroot lassi | Beet tak | Beetroot buttermilk | Beetroot Majjiga |
|---|---|---|---|---|
| Calories | 178.3 kcal | 44.4 kcal | 44.4 kcal | 44.4 kcal |
| Carbs | 25.5 g | 4.6 g | 4.6 g | 4.6 g |
| Protein | 6.3 g | 2.6 g | 2.6 g | 2.6 g |
| Fat | 5.7 g | 1.7 g | 1.7 g | 1.7 g |
| Fiber | 1.9 g | 1.4 g | 1.4 g | 1.4 g |
| Sugar | 18 g | 1.4 g | 1.4 g | 1.4 g |
| Sodium | 190.7 mg | 234.9 mg | 234.9 mg | 234.9 mg |
| Cholesterol | 15.9 mg | 6.5 mg | 6.5 mg | 6.5 mg |
Health Goals Suitability
Weight Loss
At 178.3 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: 83) 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 (6.3g 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 (15.9mg) and low saturated fat (3.7g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (83) 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 (~245g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Glass (~245g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Glass (~245g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Glass (~245g) 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
Beetroot 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 (356.6-534.8 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 Beetroot lassi contains 178.3 kcal (6.3g protein, 25.5g carbs, 5.7g fat). That's 72.8 kcal per 100g. You can track exact portions in the Hint app.
At 178.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Higher glycemic index (GI: 83) 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 83 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Beetroot lassi has 6.3g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Beetroot lassi is light enough for dinner at 178.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Beetroot lassi is moderate 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.
Scientific References
Probiotic-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/s00198-015-3386-5Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
