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Peal, cut and remove seeds from ash gourd.
Poosanikai Juice
Poosanikai Juice has 31.9 calories per serving (1 Glass) — that's 9.8 calories per 100g. It provides 1.6g protein, 5.7g carbs, and 0.3g fat. With a low glycemic index (GI: 42), this recipe is suitable for weight loss, diabetes management, PCOS. The 5.8g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Poosanikai Juice in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Glass (240 g)
- Calories31.9 kcal
- Carbs5.7 g (22.9 kcal)
- Protein1.6 g (6.2 kcal)
- Fats0.3 g (2.8 kcal)
Nutrition Label
Poosanikai Juice
- Serving Size1 Glass (240 g)
- Calories31.9 kcal
- Carbs5.7 g
- Fiber5.8 g
- Sugar0.6 g
- Protein1.6 g
- Fat0.3 g
- Saturated fat0.1 g
- Mono unsaturated fat0.0 g
- Poly unsaturated fat0.2 g
- Cholesterol0.0 mg
- Sodium888.8 mg
Nutrition per 100g
- Calories9.8 kcal
- Carbs1.8 g
- Fiber1.8 g
- Sugar0.2 g
- Protein0.5 g
- Fat0.1 g
- Cholesterol0.0 mg
- Sodium274.3 mg
1 serving = 324g
Cooking time: 10 minutes
Serves: 1 persons
Ingredients
Lemon juice 100%
1 Table Spoon
Ash gourd
200 Grams
Mint leaves
5 Grams
Water
100 Milliliter
Black pepper powder
0.5 Tea Spoon
Black Salt
0.5 Tea Spoon
Instructions
1
2
Add in Blender
Add ash gourd, lemon juice, mint leaves and water in blender.
3
Blend
Blend them properly for 20-30 seconds.
4
Strain
Strain the juice in a jug.
5
Seasonings
Add black salt and black pepper.
6
Chill and Serve.
Pour the juice in glass and serve cold.
Also Known As
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 | Poosanikai Juice | Boiled chana dal | Kadali Paruppu | Parippu Chana |
|---|---|---|---|---|
| Calories | 31.9 kcal | 169.3 kcal | 169.3 kcal | 169.3 kcal |
| Carbs | 5.7 g | 24.5 g | 24.5 g | 24.5 g |
| Protein | 1.6 g | 11.5 g | 11.5 g | 11.5 g |
| Fat | 0.3 g | 2.8 g | 2.8 g | 2.8 g |
| Fiber | 5.8 g | 8.6 g | 8.6 g | 8.6 g |
| Sugar | 0.6 g | 0.7 g | 0.7 g | 0.7 g |
| Sodium | 888.8 mg | 994.6 mg | 994.6 mg | 994.6 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 31.9 kcal per serving, this is an excellent choice for weight management. The 5.8g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 42, this recipe supports stable blood sugar levels. The 5.8g fiber further slows glucose absorption.
Muscle Gain
Low protein content (1.6g 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 (888.8mg) is on the higher side. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Low GI (42) with 5.8g fiber supports insulin sensitivity — key for PCOS management.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Glass (~324g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Glass (~324g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Glass (~324g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Glass (~324g) 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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Poosanikai Juice 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 (63.8-95.7 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Poosanikai Juice contains 31.9 kcal (1.6g protein, 5.7g carbs, 0.3g fat). That's 9.8 kcal per 100g. You can track exact portions in the Hint app.
At just 31.9 kcal per serving, this is an excellent choice for weight management. The 5.8g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 42, this recipe supports stable blood sugar levels. The 5.8g fiber further slows glucose absorption. The glycemic index is 42 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Poosanikai Juice has 1.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Poosanikai Juice is light enough for dinner at 31.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Poosanikai Juice 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 5.8g 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/138.3.439Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2
