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Churning
In a bowl add curd, churn it well with a churner, add water to it and mix well.
Buttermilk with chia seeds
Buttermilk with chia seeds has 101.6 calories per serving (1 Glass) — that's 42 calories per 100g. It provides 3.7g protein, 5.6g carbs, and 7.2g fat. With a low glycemic index (GI: 42), this recipe is suitable for weight loss, diabetes management, heart health and more. The 4g of dietary fiber per serving adds to its nutritional value. The probiotic content supports gut health.
Track the exact calories and macros of Buttermilk with chia seeds in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Glass (240 g)
- Calories101.6 kcal
- Carbs5.6 g (22.5 kcal)
- Protein3.7 g (14.8 kcal)
- Fats7.2 g (64.4 kcal)
Nutrition Label
Buttermilk with chia seeds
- Serving Size1 Glass (240 g)
- Calories101.6 kcal
- Carbs5.6 g
- Fiber4.0 g
- Sugar0.2 g
- Protein3.7 g
- Fat7.2 g
- Saturated fat1.2 g
- Mono unsaturated fat1.4 g
- Poly unsaturated fat4.3 g
- Cholesterol3.8 mg
- Sodium17.9 mg
Nutrition per 100g
- Calories42.0 kcal
- Carbs2.3 g
- Fiber1.7 g
- Sugar0.1 g
- Protein1.5 g
- Fat3.0 g
- Cholesterol1.6 mg
- Sodium7.4 mg
1 serving = 242g
Cooking time: 10 minutes
Serves: 1 persons
Ingredients
Chia seeds
1 Table Spoon
Water
200 Milliliter
Curd
2 Table Spoon
Instructions
1
2
Soak the chia seeds
Soak chia seeds in water for 1-2 hours, let them swell up, and form and gel.
3
Mix well
Add the soaked chia seeds to buttermilk, mix well and consume it.
Glycemic Index
42 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
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 | Buttermilk with chia seeds | Chia seeds lassi | Chia Vithaigal Lassi | Chia Vithukal Lassi |
|---|---|---|---|---|
| Calories | 101.6 kcal | 237.9 kcal | 237.9 kcal | 237.9 kcal |
| Carbs | 5.6 g | 26.3 g | 26.3 g | 26.3 g |
| Protein | 3.7 g | 8 g | 8 g | 8 g |
| Fat | 7.2 g | 11.2 g | 11.2 g | 11.2 g |
| Fiber | 4 g | 4.1 g | 4.1 g | 4.1 g |
| Sugar | 0.2 g | 15.2 g | 15.2 g | 15.2 g |
| Sodium | 17.9 mg | 73.7 mg | 73.7 mg | 73.7 mg |
| Cholesterol | 3.8 mg | 19.5 mg | 19.5 mg | 19.5 mg |
Health Goals Suitability
Weight Loss
At just 101.6 kcal per serving, this is an excellent choice for weight management. The 4g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 42, this recipe supports stable blood sugar levels. The 4g fiber further slows glucose absorption.
Muscle Gain
Low protein content (3.7g 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 (3.8mg) and low saturated fat (1.2g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (42) with 4g fiber supports insulin sensitivity — key for PCOS management.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Glass (~242g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Glass (~242g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Glass (~242g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Glass (~242g) 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.
Meal prep friendly
Buttermilk with chia seeds 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 (203.2-304.9 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Buttermilk with chia seeds contains 101.6 kcal (3.7g protein, 5.6g carbs, 7.2g fat). That's 42 kcal per 100g. You can track exact portions in the Hint app.
At just 101.6 kcal per serving, this is an excellent choice for weight management. The 4g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 42, this recipe supports stable blood sugar levels. The 4g fiber further slows glucose absorption. The glycemic index is 42 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Buttermilk with chia seeds has 3.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Buttermilk with chia seeds is light enough for dinner at 101.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Buttermilk with chia seeds 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.
Low GI (42) with 4g fiber supports insulin sensitivity — key for PCOS management.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Probiotic-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
