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Churning
In a bowl add curd, churn it well with a churner.
Mint lassi
Mint lassi has 152.5 calories per serving (1 Glass) — that's 63.3 calories per 100g. It provides 6.9g protein, 18.4g carbs, and 5.7g fat. With a high glycemic index (GI: 72), this recipe is suitable for weight loss. The 2.7g 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 Mint lassi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Glass (240 g)
- Calories152.5 kcal
- Carbs18.4 g (73.7 kcal)
- Protein6.9 g (27.6 kcal)
- Fats5.7 g (51.2 kcal)
Nutrition Label
Mint lassi
- Serving Size1 Glass (240 g)
- Calories152.5 kcal
- Carbs18.4 g
- Fiber2.7 g
- Sugar10.0 g
- Protein6.9 g
- Fat5.7 g
- Saturated fat3.2 g
- Mono unsaturated fat1.7 g
- Poly unsaturated fat0.4 g
- Cholesterol19.4 mg
- Sodium861.1 mg
Nutrition per 100g
- Calories63.3 kcal
- Carbs7.6 g
- Fiber1.1 g
- Sugar4.1 g
- Protein2.9 g
- Fat2.4 g
- Cholesterol8.1 mg
- Sodium357.3 mg
1 serving = 241g
Cooking time: 5 minutes
Serves: 1 persons
Ingredients
Sugar
2 Tea Spoon
Mint leaves
25 Grams
Salt
2 Grams
Water
50 Grams
Curd
150 Milliliter
Cumin powder
4 Grams
Instructions
1
2
Grinding
To this add sugar, mint leaves, and cumin powder and grind again.
3
Serving
Serve it either chilled or at room temperature.
Also Known As
Glycemic Index
72 High
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
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 | Mint lassi | Anannaas raita | Anarosher Raita | Cumin lassi |
|---|---|---|---|---|
| Calories | 152.5 kcal | 52.5 kcal | 52.5 kcal | 183.2 kcal |
| Carbs | 18.4 g | 6.9 g | 6.9 g | 20.2 g |
| Protein | 6.9 g | 2.2 g | 2.2 g | 8.2 g |
| Fat | 5.7 g | 1.8 g | 1.8 g | 7.8 g |
| Fiber | 2.7 g | 2.2 g | 2.2 g | 0.7 g |
| Sugar | 10 g | 4 g | 4 g | 9.1 g |
| Sodium | 861.1 mg | 391.4 mg | 391.4 mg | 279.7 mg |
| Cholesterol | 19.4 mg | 6.1 mg | 6.1 mg | 29.5 mg |
Health Goals Suitability
Weight Loss
At just 152.5 kcal per serving, this is an excellent choice for weight management.
Diabetes
Higher glycemic index (GI: 72) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion.
Muscle Gain
Low protein content (6.9g 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
Watch your intake — sodium (861.1mg) is on the higher side. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Moderate-to-high GI (72) 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. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Glass (~241g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Glass (~241g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Glass (~241g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Glass (~241g) 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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Mint lassi stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
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 (304.9-457.4 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 Mint lassi contains 152.5 kcal (6.9g protein, 18.4g carbs, 5.7g fat). That's 63.3 kcal per 100g. You can track exact portions in the Hint app.
At just 152.5 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
Higher glycemic index (GI: 72) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion. The glycemic index is 72 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Mint lassi has 6.9g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Mint lassi is light enough for dinner at 152.5 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Mint lassi 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.
Moderate-to-high GI (72) 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.2003.09.004Curcumin 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/foods6100092Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2Probiotic-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
