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Chop the pineapple
Peel the pineapple and ginger chop it in small cubes.
Pineapple ginger smoothie
Pineapple ginger smoothie has 134.6 calories per serving (1 Glass) — that's 52.2 calories per 100g. It provides 4g protein, 22.2g carbs, and 3.3g fat. With a low glycemic index (GI: 42), this recipe is suitable for weight loss, heart health, PCOS. The 5.4g 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 Pineapple ginger smoothie in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Glass (240 g)
- Calories134.6 kcal
- Carbs22.2 g (88.9 kcal)
- Protein4.0 g (16.2 kcal)
- Fats3.3 g (29.5 kcal)
Nutrition Label
Pineapple ginger smoothie
- Serving Size1 Glass (240 g)
- Calories134.6 kcal
- Carbs22.2 g
- Fiber5.4 g
- Sugar15.8 g
- Protein4.0 g
- Fat3.3 g
- Saturated fat2.0 g
- Mono unsaturated fat0.9 g
- Poly unsaturated fat0.2 g
- Cholesterol12.1 mg
- Sodium44.7 mg
Nutrition per 100g
- Calories52.2 kcal
- Carbs8.6 g
- Fiber2.1 g
- Sugar6.1 g
- Protein1.6 g
- Fat1.3 g
- Cholesterol4.7 mg
- Sodium17.3 mg
1 serving = 258g
Cooking time: 10 minutes
Serves: 1 persons
Ingredients
Honey
1 Tea Spoon
Pineapple
150 Grams
Ginger fresh
2 Grams
Curd
100 Milliliter
Cinnamon
1 Grams
Instructions
1
2
Blend it
Add the chopped pineapple,ginger 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 pineapple 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 | Pineapple ginger smoothie | Anannas smoothie | Pineapple smoothie | Anannas papita smoothie |
|---|---|---|---|---|
| Calories | 134.6 kcal | 509.9 kcal | 134.6 kcal | 120.9 kcal |
| Carbs | 22.2 g | 125.7 g | 22.2 g | 18.9 g |
| Protein | 4 g | 1.1 g | 4 g | 4 g |
| Fat | 3.3 g | 0.3 g | 3.3 g | 3.3 g |
| Fiber | 5.4 g | 4 g | 5.4 g | 4.9 g |
| Sugar | 15.8 g | 123.5 g | 15.9 g | 12.8 g |
| Sodium | 44.7 mg | 8.8 mg | 44.8 mg | 49 mg |
| Cholesterol | 12.1 mg | 0.6 mg | 12.2 mg | 12.2 mg |
Health Goals Suitability
Weight Loss
At just 134.6 kcal per serving, this is an excellent choice for weight management. The 5.4g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
Moderate glycemic index (GI: 42). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (4g 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 (12.1mg) and low saturated fat (2g) 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 5.4g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Glass (~258g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Glass (~258g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Glass (~258g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Glass (~258g) 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
Pineapple ginger 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 (269.2-403.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Pineapple ginger smoothie contains 134.6 kcal (4g protein, 22.2g carbs, 3.3g fat). That's 52.2 kcal per 100g. You can track exact portions in the Hint app.
At just 134.6 kcal per serving, this is an excellent choice for weight management. The 5.4g 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: 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.
Pineapple ginger smoothie has 4g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Pineapple ginger smoothie is light enough for dinner at 134.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Pineapple ginger 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.
Low GI (42) with 5.4g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. 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/138.3.439Curcumin 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
