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Washing
Rinse blueberries a couple of times in water.
Blueberry Rosh
Blueberry Rosh has 144.6 calories per serving (1 Glass) — that's 60.5 calories per 100g. It provides 1.3g protein, 33.4g carbs, and 0.6g fat. With a high glycemic index (GI: 70), this recipe is suitable for weight loss, heart health. The 4.2g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Blueberry Rosh in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Glass (240 g)
- Calories144.6 kcal
- Carbs33.4 g (133.5 kcal)
- Protein1.3 g (5.3 kcal)
- Fats0.6 g (5.7 kcal)
Nutrition Label
Blueberry Rosh
- Serving Size1 Glass (240 g)
- Calories144.6 kcal
- Carbs33.4 g
- Fiber4.2 g
- Sugar25.1 g
- Protein1.3 g
- Fat0.6 g
- Saturated fat0.1 g
- Mono unsaturated fat0.1 g
- Poly unsaturated fat0.3 g
- Cholesterol0.0 mg
- Sodium1.9 mg
Nutrition per 100g
- Calories60.5 kcal
- Carbs14.0 g
- Fiber1.8 g
- Sugar10.5 g
- Protein0.6 g
- Fat0.3 g
- Cholesterol0.0 mg
- Sodium0.8 mg
1 serving = 239g
Cooking time: 5 minutes
Serves: 2 persons
Ingredients
Blueberries raw
350 Grams
Sugar
1 Table Spoon
Lemon juice
1 Table Spoon
Water
100 Milliliter
Instructions
1
2
Grinding
Now, take a mixer jar to add blueberries, lemon juice, sugar. Blend this mix together till it has a smooth consistency using the required amount of water.
3
Serving
Finally, pour the prepared juice into the serving glass, garnish it and serve immediately as a refreshing beverage.
Glycemic Index
70 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 | Blueberry Rosh | Rasgulla | Tarbooz lassi | Thanneer Pazham Lassi |
|---|---|---|---|---|
| Calories | 144.6 kcal | 37.5 kcal | 165.6 kcal | 165.6 kcal |
| Carbs | 33.4 g | 6.3 g | 24.7 g | 24.7 g |
| Protein | 1.3 g | 0.6 g | 5.6 g | 5.6 g |
| Fat | 0.6 g | 1.1 g | 4.9 g | 4.9 g |
| Fiber | 4.2 g | 0 g | 0.5 g | 0.5 g |
| Sugar | 25.1 g | 5.8 g | 17.5 g | 17.5 g |
| Sodium | 1.9 mg | 4.9 mg | 69.3 mg | 69.3 mg |
| Cholesterol | 0 mg | 0 mg | 19.1 mg | 19.1 mg |
Health Goals Suitability
Weight Loss
At just 144.6 kcal per serving, this is an excellent choice for weight management. The 4.2g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
Higher glycemic index (GI: 70) 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 (1.3g 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
Zero cholesterol and low saturated fat (0.1g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (70) 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 (~239g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Glass (~239g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Glass (~239g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Glass (~239g) 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
Blueberry Rosh 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 (289.1-433.7 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 Blueberry Rosh contains 144.6 kcal (1.3g protein, 33.4g carbs, 0.6g fat). That's 60.5 kcal per 100g. You can track exact portions in the Hint app.
At just 144.6 kcal per serving, this is an excellent choice for weight management. The 4.2g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
Higher glycemic index (GI: 70) 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 70 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Blueberry Rosh has 1.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Blueberry Rosh is light enough for dinner at 144.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Blueberry Rosh 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.
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.2003.09.004Portion 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
