Nutritional Facts of Quick Fruit Punch, Calories in Quick Fruit Punch

by Tarla Dalal
This calorie page has been viewed 1294 times

Occasion & Party
Kitty Party

How many calories does one big glass of Quick Fruit Punch have?

One big glass of Quick Fruit Punch gives 431 calories. Out of which carbohydrates comprise 366 calories, proteins account for 20 calories and remaining calories come from fat which is 45 calories. One big glass of Quick Fruit Punch provides about 22 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See recipe Quick Fruit Punch | fruit punch recipe | Indian fruit punch | simple party fruit punch | easy fruit punch with ice cream |

Indian fruit punch is a perfect mocktail for any party – be it for kids or adults. Learn how to make easy fruit punch with ice cream.

A refreshing chiller that can be enjoyed anytime, the Indian fruit punch can be prepared in minutes using readymade fruit juices and vanilla ice-cream. This combination ensures a heavenly taste, which is very predictable too, because sometimes using fresh fruits gives a slightly bitter or sour taste if the fruits are not fully ripe or properly deseeded.

To make quick fruit punch, combine all the ingredients in a juicer and blend till smooth and frothy. Pour equal quantities of the punch into 3 individual glasses. Refrigerate for at least 1 hour and serve fruit punch chilled.

Even if you have taken all the ingredients for this simple party fruit punch out of the fridge to make this fruit punch, you should still refrigerate the end-product for an hour or so before serving to get back the chillness lost during blending, because this drink is best enjoyed really, truly chill!

The addition of vanilla ice-cream in this easy fruit punch with ice cream gives the perfect consistency to the drink which you will enjoy. The slight tinge of vanilla flavour mixed with all the 3 juices is enjoyable too!

Tips for quick fruit punch. 1. We recommend using readymade fruit juices, as fresh juices might not lend the same taste and flavour. 2. Be a little more creative and make garnish using orange and pineapple. 3. This drink is best consumed within 2 to 3 hours of blending.

Is Quick Fruit Punch healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

1. Oranges, Sweet Lime (Mosambi) Citrus fruits : These fruits are low in calorie and rich source of fiber. They are also low carb and high in Vitamic C. Oranges and Sweet Lime are rich in Vitamin A also. Read this article on benefits of citrus fruits

2. Pineapple (Ananas) : Packed with vitamin C (64.7 mg / cup), pineapple is one such fruit which boosts immunity. They help build our line of defence against diseases by building white blood cells (WBC). It is known for its laxative effect and overcome or prevent constipation. Pineapple is a rich source of Magnesium (54.8 mg / cup) which has a role to play in heart health. By reducing inflammation it helps to relieve the joint pain related to arthritis. Cons : Pineapple as a sole snack would not be recommended for diabetics. Paired with other high fiber and low glycemic index fruits, you can include it in small portions. Pineapple is not very low in calories nor carbs and hence not good for weight loss. See detailed benefits of pineapple

3. Mango (Aam) : The most important role Mango has is to build our immune system by building our white blood cells (WBC) and in turn help to keep diseases like common cold and cough at bay. Another key nutrient that mango is brimming with is magnesium. This mineral along with potassium helps to in maintaining normal heart rate, relaxes the blood vessels and keeps blood pressure also under check. research shows that moderate consumption of mangoes could assist in weight loss. This is because mangoes are rich in fiber. When mango is in season, a diabetic can occasionally satisfy his/her cravings of this delicious fruit within the suggested serving size i.e. ½ mango or 2 to 3 slices. Remember to include these calories and carbs as a part of your daily meal plan. See detailed benefits of mango


What's the problem?

1. Fresh Cream : (for vanilla ice cream) 1 tbsp of fresh cream (15 gm) provides around 18 calories, out of which 16 calories result from saturated fat. Till late, saturated fat was always looked upon as that evil fat which would lead to high cholesterol levels and strokes. Offhand, studies have revealed no such association. So, the next question that arises is “Are saturated fats healthy then?” What’s more important is to look at your diet in totality. Fats, in reality, will keep you full for long time and avoid bingeing and weight gain. And yes, the body for absorption of fat-soluble vitamins like vitamin A, D, E and K, needs some amounts of fat.

2. Sugar : Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Quick Fruit Punch?

No, this recipe is not good for diabetics, heart and weight loss. Too much fresh cream and sugar used in the recipe.  Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process.

Can healthy individuals have Quick Fruit Punch?

No.

Healthy Indian Drinks 

Healthy Indian drinks to choose from are Apple Cinnamon Soya Shaketulsi tea recipemasala chaaslow fat chaas recipe , unsweetened Indian chocolate almond milk with dates and neem juice.

Apple Cinnamon Soya Shake

Apple Cinnamon Soya Shake

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet. 

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

Skip having Indian junk foods like pav bhaji, bata vada, pakoras, gulab jamun as they cause your body to have insulance resistance. The resultant is your body will store more carbohydrates as fats, causing storage of fat in the stomach causing a paunch and slowing down of our fat burning process. So its a bad cyle which causes you more more hunger and fatigue every time you eat junk food. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. Stress. The easiest way to kill your immune system is chronic stress. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. Workout builds immunity and keeps virus or bugs away. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss, builds immunity and keeps virus or bugs away.

One big glass of Quick Fruit Punch is high in

1. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

2. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

3. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

4. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 

5. Vitamin B3 (niacin) : Vitamin B3 helps in brain functioning and mental health. Also healthy skin formation.  

6.  Vitamin C :  Vitamin C is a great defence against coughs and colds.

7. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

8. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

9. Iron Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods

10. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium.

11. Phosphorus Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 431 calories that come from one big glass of Quick Fruit Punch?

Walking (6 kmph) = 2 hour 9 mins
Running (11 kmph) = 43 mins
Cycling (30 kmph) = 57 mins
Swimming (2 kmph) = 1 hour 14 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per big glass% Daily Values
Energy431 cal22%
Protein5 g9%
Carbohydrates91.5 g30%
Fiber9.6 g38%
Fat4.9 g7%
Cholesterol0 mg0%
VITAMINS
Vitamin A6022.7 mcg125%
Vitamin B1 (Thiamine)0.5 mg50%
Vitamin B2 (Riboflavin)0.4 mg36%
Vitamin B3 (Niacin)1.3 mg11%
Vitamin C176.5 mg441%
Vitamin E0.5 mg3%
Folic Acid (Vitamin B9)39.9 mcg20%
MINERALS
Calcium206.9 mg34%
Iron7.7 mg37%
Magnesium428.1 mg122%
Phosphorus86.6 mg14%
Sodium120.2 mg6%
Potassium357.2 mg8%
Zinc0.8 mg8%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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