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Wash and chop the watermelon
Wash the watermelon,peel and chop them into fine cubes.
Watermelon smoothie
Watermelon smoothie has 103.8 calories per serving (1 Glass) — that's 40.6 calories per 100g. It provides 4.2g protein, 14.4g carbs, and 3.3g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management, heart health. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Watermelon smoothie in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Glass (240 g)
- Calories103.8 kcal
- Carbs14.4 g (57.7 kcal)
- Protein4.2 g (16.6 kcal)
- Fats3.3 g (29.5 kcal)
Nutrition Label
Watermelon smoothie
- Serving Size1 Glass (240 g)
- Calories103.8 kcal
- Carbs14.4 g
- Fiber1.5 g
- Sugar9.0 g
- Protein4.2 g
- Fat3.3 g
- Saturated fat2.0 g
- Mono unsaturated fat0.9 g
- Poly unsaturated fat0.2 g
- Cholesterol12.2 mg
- Sodium46.2 mg
Nutrition per 100g
- Calories40.6 kcal
- Carbs5.6 g
- Fiber0.6 g
- Sugar3.5 g
- Protein1.6 g
- Fat1.3 g
- Cholesterol4.8 mg
- Sodium18.1 mg
1 serving = 256g
Cooking time: 10 minutes
Serves: 1 persons
Ingredients
Honey
1 Tea Spoon
Water melon dark green
150 Grams
Curd
100 Milliliter
Cinnamon
1 Grams
Instructions
1
2
Blend it
Add the chopped watermelon 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 watermelon smoothie in a tall glass.
Glycemic Index
55 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 | Watermelon smoothie | Basil Tarmuj smoothie | Basil Thanni Smoothie | Basil watermelon smoothie |
|---|---|---|---|---|
| Calories | 103.8 kcal | 129.6 kcal | 129.6 kcal | 129.6 kcal |
| Carbs | 14.4 g | 15 g | 15 g | 15 g |
| Protein | 4.2 g | 6 g | 6 g | 6 g |
| Fat | 3.3 g | 5 g | 5 g | 5 g |
| Fiber | 1.5 g | 1.2 g | 1.2 g | 1.2 g |
| Sugar | 9 g | 6.9 g | 6.9 g | 6.9 g |
| Sodium | 46.2 mg | 70.9 mg | 70.9 mg | 70.9 mg |
| Cholesterol | 12.2 mg | 19.4 mg | 19.4 mg | 19.4 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At 103.8 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 55, this recipe supports stable blood sugar levels. Contains ingredients traditionally known to help regulate blood sugar.
Muscle Gain
Low protein content (4.2g 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 (12.2mg) 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
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.
Portion Guidance
Weight Loss
1 Glass (~256g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Glass (~256g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Glass (~256g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Glass (~256g) 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
Watermelon 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 (207.6-311.5 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Watermelon smoothie contains 103.8 kcal (4.2g protein, 14.4g carbs, 3.3g fat). That's 40.6 kcal per 100g. You can track exact portions in the Hint app.
At 103.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 55, this recipe supports stable blood sugar levels. Contains ingredients traditionally known to help regulate blood sugar. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Watermelon smoothie has 4.2g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Watermelon smoothie is light enough for dinner at 103.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Watermelon 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.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
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.26.8.2261Curcumin 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/foods6100092Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7Probiotic-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.2014.66
