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Washing
Rinse and wash avocado and spinach, chop them finely. Chop bananas as well.
Kola Sobuj smoothie
Kola Sobuj smoothie has 202.7 calories per serving (1 Glass) — that's 79.2 calories per 100g. It provides 6.3g protein, 21.9g carbs, and 10g fat. With a low glycemic index (GI: 42), this recipe is suitable for heart health, PCOS. The 5.7g 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 Kola Sobuj smoothie in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Glass (240 g)
- Calories202.7 kcal
- Carbs21.9 g (87.4 kcal)
- Protein6.3 g (25.1 kcal)
- Fats10.0 g (90.1 kcal)
Nutrition Label
Kola Sobuj smoothie
- Serving Size1 Glass (240 g)
- Calories202.7 kcal
- Carbs21.9 g
- Fiber5.7 g
- Sugar11.1 g
- Protein6.3 g
- Fat10.0 g
- Saturated fat2.7 g
- Mono unsaturated fat4.9 g
- Poly unsaturated fat0.8 g
- Cholesterol12.2 mg
- Sodium65.4 mg
Nutrition per 100g
- Calories79.2 kcal
- Carbs8.5 g
- Fiber2.2 g
- Sugar4.4 g
- Protein2.5 g
- Fat3.9 g
- Cholesterol4.8 mg
- Sodium25.6 mg
1 serving = 256g
Cooking time: 10 minutes
Serves: 1 persons
Ingredients
Honey
1 Tea Spoon
Spinach
50 Grams
Avocado fruit
50 Grams
Banana ripe robusta
50 Grams
Curd
100 Milliliter
Cinnamon
1 Grams
Instructions
1
2
Blend it smooth
Add the chopped avocado, bananas, spinach 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 banana green smoothie in a tall glass.
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 | Kola Sobuj smoothie | Banana smoothie | Kela smoothie | Kelyachi smoothie |
|---|---|---|---|---|
| Calories | 202.7 kcal | 219.7 kcal | 219.7 kcal | 219.7 kcal |
| Carbs | 21.9 g | 41.6 g | 41.6 g | 41.6 g |
| Protein | 6.3 g | 5.1 g | 5.1 g | 5.1 g |
| Fat | 10 g | 3.6 g | 3.6 g | 3.6 g |
| Fiber | 5.7 g | 3.2 g | 3.2 g | 3.2 g |
| Sugar | 11.1 g | 22.7 g | 22.7 g | 22.7 g |
| Sodium | 65.4 mg | 46.5 mg | 46.5 mg | 46.5 mg |
| Cholesterol | 12.2 mg | 12.7 mg | 12.7 mg | 12.7 mg |
Health Goals Suitability
Weight Loss
At 202.7 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
Moderate glycemic index (GI: 42). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (6.3g 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
Low cholesterol (12.2mg) and low saturated fat (2.7g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (42) with 5.7g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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 (~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
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
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
Kola Sobuj smoothie stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
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 (405.3-608 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Kola Sobuj smoothie contains 202.7 kcal (6.3g protein, 21.9g carbs, 10g fat). That's 79.2 kcal per 100g. You can track exact portions in the Hint app.
At 202.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 42). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 42 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kola Sobuj smoothie has 6.3g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Kola Sobuj smoothie at 202.7 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 Kola Sobuj smoothie is moderate 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 5.7g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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/138.3.439Curcumin 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/foods6100092
