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Mixed Pazhangal Marachakkukal Mathu Kishmisukal
Mixed Pazhangal Marachakkukal Mathu Kishmisukal has 115.3 calories per serving (1 Small Cup) — that's 116.1 calories per 100g. It provides 2.1g protein, 16.7g carbs, and 4.5g fat. With a low glycemic index (GI: 36), this recipe is suitable for weight loss, heart health, PCOS. The 4.3g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Mixed Pazhangal Marachakkukal Mathu Kishmisukal in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories115.3 kcal
- Carbs16.7 g (66.6 kcal)
- Protein2.1 g (8.5 kcal)
- Fats4.5 g (40.2 kcal)
Nutrition Label
Mixed Pazhangal Marachakkukal Mathu Kishmisukal
- Serving Size1 Small Cup (100 g)
- Calories115.3 kcal
- Carbs16.7 g
- Fiber4.3 g
- Sugar12.7 g
- Protein2.1 g
- Fat4.5 g
- Saturated fat0.4 g
- Mono unsaturated fat1.7 g
- Poly unsaturated fat2.1 g
- Cholesterol0.0 mg
- Sodium2.3 mg
Nutrition per 100g
- Calories116.1 kcal
- Carbs16.8 g
- Fiber4.3 g
- Sugar12.8 g
- Protein2.1 g
- Fat4.5 g
- Cholesterol0.0 mg
- Sodium2.3 mg
1 serving = 99.3g
Cooking time: 15 minutes
Serves: 3 persons
Ingredients
Apple big
50 Grams
Banana ripe montham
50 Grams
Guava white flesh
50 Grams
Pineapple
50 Grams
Raisins dried golden
2 Table Spoon
Strawberry
50 Grams
Almond
10 Grams
Walnut
10 Grams
Instructions
1
2
Chopping
Cut fruits into cubes or slices. Roughly chop the nuts. Now mix everything and serve immediately.
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 | Mixed Pazhangal Marachakkukal Mathu Kishmisukal | Fruit salad | Pazham Salad | Kalappazam pazhacharu |
|---|---|---|---|---|
| Calories | 115.3 kcal | 87.6 kcal | 87.6 kcal | 50.6 kcal |
| Carbs | 16.7 g | 18.9 g | 18.9 g | 11 g |
| Protein | 2.1 g | 1.2 g | 1.2 g | 0.7 g |
| Fat | 4.5 g | 0.8 g | 0.8 g | 0.4 g |
| Fiber | 4.3 g | 4.9 g | 4.9 g | 2.7 g |
| Sugar | 12.7 g | 15.6 g | 15.6 g | 9.1 g |
| Sodium | 2.3 mg | 2.5 mg | 2.5 mg | 1.4 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Fruit salad Pazham Salad Kalappazam pazhacharu Mixed fruit juice Badam o kishmish shoh doi Elimutti Poppy Seed Fruit Salad Elumichai pappi vitaipazhachalat Guava strawberry infused water Koyya Straperi Uracal Nir Lemon poppy seed fruit salad Thair Munthirikalum Unakkikalum Thayir with Munthiri and Kismis Yogurt with nuts and raisins
Health Goals Suitability
Weight Loss
At just 115.3 kcal per serving, this is an excellent choice for weight management. The 4.3g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
Moderate glycemic index (GI: 36). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (2.1g 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
Zero cholesterol and low saturated fat (0.4g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (36) with 4.3g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Small Cup (~99.3g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~99.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~99.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~99.3g) 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
Mixed Pazhangal Marachakkukal Mathu Kishmisukal 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 (230.7-346 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Mixed Pazhangal Marachakkukal Mathu Kishmisukal contains 115.3 kcal (2.1g protein, 16.7g carbs, 4.5g fat). That's 116.1 kcal per 100g. You can track exact portions in the Hint app.
At just 115.3 kcal per serving, this is an excellent choice for weight management. The 4.3g 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: 36). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 36 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Mixed Pazhangal Marachakkukal Mathu Kishmisukal has 2.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Mixed Pazhangal Marachakkukal Mathu Kishmisukal is light enough for dinner at 115.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Mixed Pazhangal Marachakkukal Mathu Kishmisukal 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 4.3g 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/138.3.439Portion 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
