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Washing
Wash all the ingredients and cut the watermelon into pieces.
Watermelon and dry fruit punch
Watermelon and dry fruit punch has 105.4 calories per serving (1 Glass) — that's 43.8 calories per 100g. It provides 2.9g protein, 13.4g carbs, and 4.4g fat. With a high glycemic index (GI: 72), this recipe is suitable for weight loss, heart health. The 2.4g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Watermelon and dry fruit punch in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Glass (240 g)
- Calories105.4 kcal
- Carbs13.4 g (53.7 kcal)
- Protein2.9 g (11.7 kcal)
- Fats4.4 g (40.0 kcal)
Nutrition Label
Watermelon and dry fruit punch
- Serving Size1 Glass (240 g)
- Calories105.4 kcal
- Carbs13.4 g
- Fiber2.4 g
- Sugar11.7 g
- Protein2.9 g
- Fat4.4 g
- Saturated fat0.5 g
- Mono unsaturated fat2.4 g
- Poly unsaturated fat1.1 g
- Cholesterol0.0 mg
- Sodium324.5 mg
Nutrition per 100g
- Calories43.8 kcal
- Carbs5.6 g
- Fiber1.0 g
- Sugar4.9 g
- Protein1.2 g
- Fat1.9 g
- Cholesterol0.0 mg
- Sodium135.0 mg
1 serving = 240.3g
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Brown sugar
2 Tea Spoon
Dates processed
10 Grams
Lemon juice
1 Table Spoon
Water melon dark green
500 Grams
Mint leaves
10 Grams
Almond
10 Grams
Cashew nut
5 Grams
Pistachio nuts
10 Grams
Water
150 Milliliter
Black Salt
2 Grams
Instructions
1
2
Grinding
Take all ingredients in a mixture grinder. Grind them for 2/3 minutes. Add ice cubes. Mix well and serve cold.
3
Serving
Finally, pour the prepared juice into the serving glass, garnish it and serve immediately as a refreshing beverage.
Glycemic Index
72 High
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
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 | Watermelon and dry fruit punch | Dry fruits ladoo | Sookhe Meve ka ladoo | Ularndha Pazhangal Laddu |
|---|---|---|---|---|
| Calories | 105.4 kcal | 152.1 kcal | 152.1 kcal | 152.1 kcal |
| Carbs | 13.4 g | 10.4 g | 10.4 g | 10.4 g |
| Protein | 2.9 g | 2.7 g | 2.7 g | 2.7 g |
| Fat | 4.4 g | 11.1 g | 11.1 g | 11.1 g |
| Fiber | 2.4 g | 1.9 g | 1.9 g | 1.9 g |
| Sugar | 11.7 g | 7.6 g | 7.6 g | 7.6 g |
| Sodium | 324.5 mg | 1.5 mg | 1.5 mg | 1.5 mg |
| Cholesterol | 0 mg | 12.7 mg | 12.7 mg | 12.7 mg |
Health Goals Suitability
Weight Loss
At just 105.4 kcal per serving, this is an excellent choice for weight management.
Diabetes
Higher glycemic index (GI: 72) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion.
Muscle Gain
Low protein content (2.9g 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 (0.5g) make this heart-friendly.
PCOS
Moderate-to-high GI (72) 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. The iron content supports thyroid hormone production.
Portion Guidance
Weight Loss
1 Glass (~240.3g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Glass (~240.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Glass (~240.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Glass (~240.3g) 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.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Watermelon and dry fruit punch 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.
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 (210.7-316.1 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 Watermelon and dry fruit punch contains 105.4 kcal (2.9g protein, 13.4g carbs, 4.4g fat). That's 43.8 kcal per 100g. You can track exact portions in the Hint app.
At just 105.4 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
Higher glycemic index (GI: 72) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion. The glycemic index is 72 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Watermelon and dry fruit punch has 2.9g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Watermelon and dry fruit punch is light enough for dinner at 105.4 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Watermelon and dry fruit punch 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.
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/01.3Portion 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
