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Peeling
Peel the fruit, remove the pulp and serve.
Phanas
Phanas has 68.4 calories per serving (1 Piece). It provides 2.7g protein, 14g carbs, and 0.2g fat. With a low glycemic index (GI: 50), this recipe is suitable for weight loss, heart health, PCOS. The 3.6g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Phanas in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Piece (100 g)
- Calories68.3 kcal
- Carbs14.0 g (56.0 kcal)
- Protein2.7 g (11.0 kcal)
- Fats0.1 g (1.3 kcal)
Nutrition Label
Phanas
- Serving Size1 Piece (100 g)
- Calories68.3 kcal
- Carbs14.0 g
- Fiber3.6 g
- Sugar12.2 g
- Protein2.7 g
- Fat0.1 g
- Saturated fat0.0 g
- Mono unsaturated fat0.0 g
- Poly unsaturated fat0.0 g
- Cholesterol0.0 mg
- Sodium2.0 mg
Nutrition per 100g
- Calories68.4 kcal
- Carbs14.0 g
- Fiber3.6 g
- Sugar12.2 g
- Protein2.7 g
- Fat0.2 g
- Cholesterol0.0 mg
- Sodium2.0 mg
1 serving = 100g
Cooking time: 2 minutes
Serves: 1 persons
Ingredients
Jack fruit ripe
100 Grams
Instructions
1
Also Known As
Glycemic Index
50 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.
Health Goals Suitability
Weight Loss
At just 68.4 kcal per serving, this is an excellent choice for weight management. The 3.6g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
Moderate glycemic index (GI: 50). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (2.7g 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 (0g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (50) with 3.6g fiber supports insulin sensitivity — key for PCOS management.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Piece (~100g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Piece (~100g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Piece (~100g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Piece (~100g) 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
Phanas 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 (136.7-205.1 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Phanas contains 68.4 kcal (2.7g protein, 14g carbs, 0.2g fat). That's 68.4 kcal per 100g. You can track exact portions in the Hint app.
At just 68.4 kcal per serving, this is an excellent choice for weight management. The 3.6g 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: 50). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 50 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Phanas has 2.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Phanas is light enough for dinner at 68.4 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Phanas 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 (50) with 3.6g fiber supports insulin sensitivity — key for PCOS management.
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
