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Chopping
Chop the nuts finely. Keep aside.
Yogurt with nuts and raisins
Yogurt with nuts and raisins has 153.2 calories per serving (1 Small Cup) — that's 145.4 calories per 100g. It provides 6.1g protein, 13.8g carbs, and 8.1g fat. With a low glycemic index (GI: 55), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Yogurt with nuts and raisins in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories153.2 kcal
- Carbs13.8 g (55.4 kcal)
- Protein6.1 g (24.5 kcal)
- Fats8.1 g (73.3 kcal)
Nutrition Label
Yogurt with nuts and raisins
- Serving Size1 Small Cup (100 g)
- Calories153.2 kcal
- Carbs13.8 g
- Fiber1.3 g
- Sugar12.5 g
- Protein6.1 g
- Fat8.1 g
- Saturated fat1.3 g
- Mono unsaturated fat3.0 g
- Poly unsaturated fat3.3 g
- Cholesterol4.7 mg
- Sodium56.1 mg
Nutrition per 100g
- Calories145.4 kcal
- Carbs13.1 g
- Fiber1.2 g
- Sugar11.9 g
- Protein5.8 g
- Fat7.7 g
- Cholesterol4.5 mg
- Sodium53.3 mg
1 serving = 105.3g
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Yogurt
250 Grams
Pine nuts
1 Tea Spoon
Honey
1 Table Spoon
Raisins dried golden
15 Grams
Cardamom green
2 Grams
Almond
15 Grams
Walnut
15 Grams
Instructions
1
2
Preparation
Mix the yogurt, honey, walnuts, pine nuts, raisins, and almonds. Sprinkle with cardamom and serve.
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 | Yogurt with nuts and raisins | Dry fruits | Dry nuts | Kalappazam nuts |
|---|---|---|---|---|
| Calories | 153.2 kcal | 93.1 kcal | 93.1 kcal | 93.1 kcal |
| Carbs | 13.8 g | 1.8 g | 1.8 g | 1.8 g |
| Protein | 6.1 g | 2.7 g | 2.7 g | 2.7 g |
| Fat | 8.1 g | 8.3 g | 8.3 g | 8.3 g |
| Fiber | 1.3 g | 1.2 g | 1.2 g | 1.2 g |
| Sugar | 12.5 g | 0.6 g | 0.6 g | 0.6 g |
| Sodium | 56.1 mg | 0.6 mg | 0.6 mg | 0.6 mg |
| Cholesterol | 4.7 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 153.2 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
Moderate glycemic index (GI: 55). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (6.1g 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 (4.7mg) and low saturated fat (1.3g) 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. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~105.3g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~105.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~105.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~105.3g) 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.
Meal prep friendly
Yogurt with nuts and raisins 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 (306.3-459.5 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Yogurt with nuts and raisins contains 153.2 kcal (6.1g protein, 13.8g carbs, 8.1g fat). That's 145.4 kcal per 100g. You can track exact portions in the Hint app.
At 153.2 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.
Moderate glycemic index (GI: 55). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Yogurt with nuts and raisins has 6.1g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Yogurt with nuts and raisins is light enough for dinner at 153.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Yogurt with nuts and raisins 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.
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/foods6100092Probiotic-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.2014.66Adequate 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
