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Washing
Wash the broccoli and pear thoroughly under running water.
Kali Broccoli ani Naspati Ras
Kali Broccoli ani Naspati Ras has 52.9 calories per serving (1 Glass) — that's 15.1 calories per 100g. It provides 2.2g protein, 10.1g carbs, and 0.4g fat. With a low glycemic index (GI: 36), this recipe is suitable for weight loss, diabetes management, heart health and more. The 4.8g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Kali Broccoli ani Naspati Ras in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Glass (240 g)
- Calories52.9 kcal
- Carbs10.1 g (40.3 kcal)
- Protein2.2 g (8.7 kcal)
- Fats0.4 g (3.9 kcal)
Nutrition Label
Kali Broccoli ani Naspati Ras
- Serving Size1 Glass (240 g)
- Calories52.9 kcal
- Carbs10.1 g
- Fiber4.8 g
- Sugar6.2 g
- Protein2.2 g
- Fat0.4 g
- Saturated fat0.1 g
- Mono unsaturated fat0.0 g
- Poly unsaturated fat0.1 g
- Cholesterol0.0 mg
- Sodium292.8 mg
Nutrition per 100g
- Calories15.1 kcal
- Carbs2.9 g
- Fiber1.4 g
- Sugar1.8 g
- Protein0.6 g
- Fat0.1 g
- Cholesterol0.0 mg
- Sodium83.4 mg
1 serving = 351g
Cooking time: 5 minutes
Serves: 1 persons
Ingredients
Broccoli raw
100 Grams
Pear
100 Grams
Salt
1 Grams
Water
150 Milliliter
Instructions
1
2
Preparation
To prepare this healthy and delicious juice, cut the broccoli and pear into small pieces.
3
Grinding
Now, take a mixer jar and add the ingredients and black salt. Blend this mix together till it has a smooth consistency using the required amount of water.
4
Serving
Finally, pour the prepared juice into the serving glass, garnish it and serve immediately as a refreshing beverage.
Also Known As
Glycemic Index
36 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 | Kali Broccoli ani Naspati Ras | Broccoli raabraw | Kamca brakali | Nashpati |
|---|---|---|---|---|
| Calories | 52.9 kcal | 41.2 kcal | 41.2 kcal | 36.2 kcal |
| Carbs | 10.1 g | 6.6 g | 6.6 g | 8.1 g |
| Protein | 2.2 g | 2.8 g | 2.8 g | 0.4 g |
| Fat | 0.4 g | 0.4 g | 0.4 g | 0.3 g |
| Fiber | 4.8 g | 2.6 g | 2.6 g | 4.5 g |
| Sugar | 6.2 g | 1.7 g | 1.7 g | 7.4 g |
| Sodium | 292.8 mg | 33 mg | 33 mg | 2 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 52.9 kcal per serving, this is an excellent choice for weight management. The 4.8g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 4.8g fiber further slows glucose absorption.
Muscle Gain
Low protein content (2.2g 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
Low GI (36) with 4.8g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Glass (~351g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Glass (~351g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Glass (~351g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Glass (~351g) 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
Kali Broccoli ani Naspati Ras 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 (105.8-158.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Kali Broccoli ani Naspati Ras contains 52.9 kcal (2.2g protein, 10.1g carbs, 0.4g fat). That's 15.1 kcal per 100g. You can track exact portions in the Hint app.
At just 52.9 kcal per serving, this is an excellent choice for weight management. The 4.8g 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 36, this recipe supports stable blood sugar levels. The 4.8g fiber further slows glucose absorption. The glycemic index is 36 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kali Broccoli ani Naspati Ras has 2.2g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Kali Broccoli ani Naspati Ras is light enough for dinner at 52.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Kali Broccoli ani Naspati Ras 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 (36) with 4.8g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
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/138.3.439Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028
