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Peel and Chop
Wash the guavas properly. Then Chop them after peeling and add them in blender.
Jama Rasan
Jama Rasan has 78.3 calories per serving (1 Glass) — that's 33.5 calories per 100g. It provides 2.4g protein, 16g carbs, and 0.5g fat. With a medium glycemic index (GI: 58), this recipe is suitable for weight loss, heart health. The 14.3g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Jama Rasan in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Glass (240 g)
- Calories78.3 kcal
- Carbs16.0 g (64.0 kcal)
- Protein2.4 g (9.6 kcal)
- Fats0.5 g (4.8 kcal)
Nutrition Label
Jama Rasan
- Serving Size1 Glass (240 g)
- Calories78.3 kcal
- Carbs16.0 g
- Fiber14.3 g
- Sugar14.3 g
- Protein2.4 g
- Fat0.5 g
- Saturated fat0.1 g
- Mono unsaturated fat0.1 g
- Poly unsaturated fat0.3 g
- Cholesterol0.0 mg
- Sodium5.1 mg
Nutrition per 100g
- Calories33.5 kcal
- Carbs6.8 g
- Fiber6.1 g
- Sugar6.1 g
- Protein1.0 g
- Fat0.2 g
- Cholesterol0.0 mg
- Sodium2.2 mg
1 serving = 233.7g
Cooking time: 15 minutes
Serves: 3 persons
Ingredients
Sugar
1.5 Table Spoon
Guava white flesh
500 Grams
Water
1 Cup
Instructions
1
2
Blend
Add water into it and blend them to smooth pulp.
3
Strain
Strain the juice using a mesh sieve in a jug.
4
Add sugar
Add sugar and stir it properly until it's completely dissolved. (Optional- if you want to make the juice more thin you can add more water into it).
5
Serve
Pour the juice in a glass and serve immediately.
Also Known As
Glycemic Index
58 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.
Health Goals Suitability
Weight Loss
At just 78.3 kcal per serving, this is an excellent choice for weight management. The 14.3g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
Moderate glycemic index (GI: 58). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (2.4g 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 (58) 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 (~233.7g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Glass (~233.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Glass (~233.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Glass (~233.7g) 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
Jama Rasan 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 (156.7-235 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 Jama Rasan contains 78.3 kcal (2.4g protein, 16g carbs, 0.5g fat). That's 33.5 kcal per 100g. You can track exact portions in the Hint app.
At just 78.3 kcal per serving, this is an excellent choice for weight management. The 14.3g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 58). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 58 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Jama Rasan has 2.4g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Jama Rasan is light enough for dinner at 78.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Jama Rasan 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 (58) 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.2003.09.004Portion 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
