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Wash and chop the muskmelon
Wash the muskmelon,peel and chop them into fine cubes.
Kharbooja smoothie
Kharbooja smoothie has 495.7 calories per serving (1 Glass) — that's 193.6 calories per 100g. It provides 1.1g protein, 121.9g carbs, and 0.4g fat. With a medium glycemic index (GI: 56), this recipe is suitable for heart health. The 2.2g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Kharbooja smoothie in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Glass (240 g)
- Calories495.7 kcal
- Carbs121.9 g (487.6 kcal)
- Protein1.1 g (4.5 kcal)
- Fats0.4 g (3.6 kcal)
Nutrition Label
Kharbooja smoothie
- Serving Size1 Glass (240 g)
- Calories495.7 kcal
- Carbs121.9 g
- Fiber2.2 g
- Sugar117.7 g
- Protein1.1 g
- Fat0.4 g
- Saturated fat0.2 g
- Mono unsaturated fat0.1 g
- Poly unsaturated fat0.1 g
- Cholesterol0.6 mg
- Sodium22.9 mg
Nutrition per 100g
- Calories193.6 kcal
- Carbs47.6 g
- Fiber0.8 g
- Sugar46.0 g
- Protein0.4 g
- Fat0.2 g
- Cholesterol0.2 mg
- Sodium8.9 mg
1 serving = 256g
Cooking time: 10 minutes
Serves: 1 persons
Ingredients
Honey
1 Tea Spoon
Musk melon yellow flesh
150 Grams
Curd
100 Milliliter
Cinnamon
1 Grams
Instructions
1
2
Blend it
Add the chopped muskmelon in a blender or mixer jar. Add 1 cup fresh curd, a teaspoon of honey, pinch of cinnamon powder. Blend to a smooth consistency.
3
Serve it
Serve it in a glass.
Glycemic Index
56 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.
Compare & Substitute
| Nutrient | Kharbooja smoothie | Aam smoothie | Ama smoothie | Amba Smoothie |
|---|---|---|---|---|
| Calories | 495.7 kcal | 672.4 kcal | 146.5 kcal | 146.5 kcal |
| Carbs | 121.9 g | 166.2 g | 28.8 g | 28.8 g |
| Protein | 1.1 g | 1 g | 2.5 g | 2.5 g |
| Fat | 0.4 g | 0.4 g | 2.4 g | 2.4 g |
| Fiber | 2.2 g | 1.7 g | 4.5 g | 4.5 g |
| Sugar | 117.7 g | 163.7 g | 21.6 g | 21.6 g |
| Sodium | 22.9 mg | 10.5 mg | 20.2 mg | 20.2 mg |
| Cholesterol | 0.6 mg | 0.6 mg | 5.1 mg | 5.1 mg |
Health Goals Suitability
Weight Loss
At 495.7 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
Diabetes
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (1.1g 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 (0.6mg) and low saturated fat (0.2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (56) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Glass (~256g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Glass (~256g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Glass (~256g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Glass (~256g) 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.
Reduce calories
Reduce serving size by 25% to save ~123.9 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Meal prep friendly
Kharbooja smoothie 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 (991.5-1487.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Kharbooja smoothie contains 495.7 kcal (1.1g protein, 121.9g carbs, 0.4g fat). That's 193.6 kcal per 100g. You can track exact portions in the Hint app.
At 495.7 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 56 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kharbooja smoothie has 1.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Kharbooja smoothie at 495.7 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Kharbooja smoothie 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 (56) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
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.2003.09.004Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7Probiotic-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
