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Boil the milk
Boil the milk and let it cool for sometime, meanwhile peel the banana and chop it to round slices.
Vaalai Pazham Pericham Milkshake
Vaalai Pazham Pericham Milkshake has 269.3 calories per serving (1 Glass) — that's 103.6 calories per 100g. It provides 6.3g protein, 39.7g carbs, and 9.5g fat. With a medium glycemic index (GI: 56), The 2.4g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Vaalai Pazham Pericham Milkshake in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Glass (240 g)
- Calories269.3 kcal
- Carbs39.7 g (158.8 kcal)
- Protein6.3 g (25.4 kcal)
- Fats9.5 g (85.1 kcal)
Nutrition Label
Vaalai Pazham Pericham Milkshake
- Serving Size1 Glass (240 g)
- Calories269.3 kcal
- Carbs39.7 g
- Fiber2.4 g
- Sugar25.3 g
- Protein6.3 g
- Fat9.5 g
- Saturated fat6.5 g
- Mono unsaturated fat2.7 g
- Poly unsaturated fat0.4 g
- Cholesterol0.0 mg
- Sodium42.6 mg
Nutrition per 100g
- Calories103.6 kcal
- Carbs15.3 g
- Fiber0.9 g
- Sugar9.7 g
- Protein2.4 g
- Fat3.6 g
- Cholesterol0.0 mg
- Sodium16.4 mg
1 serving = 260g
Cooking time: 10 minutes
Serves: 1 persons
Ingredients
Banana ripe robusta
100 Grams
Dates processed
10 Grams
Whole buffalo milk
150 Milliliter
Instructions
1
2
Blend it
In a blender add cooled milk, banana slices, deseeded dates, blend well.
3
Serve it
Pour it in a tall glass and serve it immediately.
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 | Vaalai Pazham Pericham Milkshake | Arati milkshake | Banana milkshake | Dates milkshake |
|---|---|---|---|---|
| Calories | 269.3 kcal | 262.7 kcal | 262.7 kcal | 329.4 kcal |
| Carbs | 39.7 g | 37.4 g | 37.4 g | 44.6 g |
| Protein | 6.3 g | 6.5 g | 6.5 g | 7.8 g |
| Fat | 9.5 g | 9.7 g | 9.7 g | 13.3 g |
| Fiber | 2.4 g | 2.3 g | 2.3 g | 2.7 g |
| Sugar | 25.3 g | 22.9 g | 22.9 g | 34 g |
| Sodium | 42.6 mg | 43.7 mg | 43.7 mg | 60.8 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 269.3 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (6.3g 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 (6.5g) 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.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production.
Portion Guidance
Weight Loss
1 Glass (~260g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Glass (~260g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Glass (~260g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Glass (~260g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
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 calories
Reduce serving size by 25% to save ~67.3 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Meal prep friendly
Vaalai Pazham Pericham Milkshake 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 (538.6-807.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Vaalai Pazham Pericham Milkshake contains 269.3 kcal (6.3g protein, 39.7g carbs, 9.5g fat). That's 103.6 kcal per 100g. You can track exact portions in the Hint app.
At 269.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 56). 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.
Vaalai Pazham Pericham Milkshake has 6.3g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Vaalai Pazham Pericham Milkshake at 269.3 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 Vaalai Pazham Pericham Milkshake 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.
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.2003.09.004Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Replacing 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.0000000000000510Portion 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
