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Churning
In a bowl add curd, churn it well with a churner.
Thengai Lassi
Thengai Lassi has 275.4 calories per serving (1 Glass) — that's 90.3 calories per 100g. It provides 7g protein, 13.7g carbs, and 21.4g fat. With a medium glycemic index (GI: 56), The 4.1g of dietary fiber per serving adds to its nutritional value. The probiotic content supports gut health.
Track the exact calories and macros of Thengai Lassi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Glass (240 g)
- Calories275.4 kcal
- Carbs13.7 g (55.0 kcal)
- Protein7.0 g (27.9 kcal)
- Fats21.4 g (192.6 kcal)
Nutrition Label
Thengai Lassi
- Serving Size1 Glass (240 g)
- Calories275.4 kcal
- Carbs13.7 g
- Fiber4.1 g
- Sugar6.4 g
- Protein7.0 g
- Fat21.4 g
- Saturated fat14.3 g
- Mono unsaturated fat2.4 g
- Poly unsaturated fat0.4 g
- Cholesterol20.5 mg
- Sodium75.6 mg
Nutrition per 100g
- Calories90.3 kcal
- Carbs4.5 g
- Fiber1.3 g
- Sugar2.1 g
- Protein2.3 g
- Fat7.0 g
- Cholesterol6.7 mg
- Sodium24.8 mg
1 serving = 305g
Cooking time: 5 minutes
Serves: 1 persons
Ingredients
Sugar
1 Tea Spoon
Coconut kernel fresh
50 Grams
Water
50 Milliliter
Curd
200 Grams
Instructions
1
2
Grinding
To this add sugar, ice cubes, and fresh coconut and grind again.
3
Serving
Serve it either chilled or at room temperature.
Glycemic Index
56 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
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 | Thengai Lassi | Blackcurrant lassi | Cardamom lassi | Chia seeds lassi |
|---|---|---|---|---|
| Calories | 275.4 kcal | 175.2 kcal | 201.2 kcal | 237.9 kcal |
| Carbs | 13.7 g | 28.3 g | 25.9 g | 26.3 g |
| Protein | 7 g | 5.5 g | 7.9 g | 8 g |
| Fat | 21.4 g | 4.5 g | 7.3 g | 11.2 g |
| Fiber | 4.1 g | 3.1 g | 0.4 g | 4.1 g |
| Sugar | 6.4 g | 19.7 g | 14.6 g | 15.2 g |
| Sodium | 75.6 mg | 58.4 mg | 103.3 mg | 73.7 mg |
| Cholesterol | 20.5 mg | 16.3 mg | 29.1 mg | 19.5 mg |
Health Goals Suitability
Weight Loss
At 275.4 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 56). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (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
Watch your intake — saturated fat (14.3g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Moderate-to-high GI (56) 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.
Portion Guidance
Weight Loss
1 Glass (~305g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Glass (~305g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Glass (~305g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Glass (~305g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
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.
Reduce calories
Reduce serving size by 25% to save ~68.9 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Thengai Lassi 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 (550.9-826.3 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 Thengai Lassi contains 275.4 kcal (7g protein, 13.7g carbs, 21.4g fat). That's 90.3 kcal per 100g. You can track exact portions in the Hint app.
At 275.4 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 56). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 56 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Thengai Lassi has 7g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Thengai Lassi at 275.4 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Thengai 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 (56) 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.2003.09.004Probiotic-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.2014.66Replacing saturated fats with unsaturated fats improves cardiovascular outcomes
Sacks FM et al. (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory. Circulation.
DOI: 10.1161/CIR.0000000000000510Adequate calcium intake is essential for bone health and preventing osteoporosis
Weaver CM et al. (2016). Calcium plus vitamin D supplementation and risk of fractures. Osteoporosis International.
DOI: 10.1007/s00198-015-3386-5
