Rooh Afza: Calories, Nutrition and Health Benefits
Iconic Indian summer cooler made from rose, herbs, and fruits – refreshing tradition since 1907.
Quick Nutrition Facts
Per 30ml Concentrate (1 serving)
| Nutrient | Amount |
|---|---|
| Calories | 90 kcal |
| Carbohydrates | 23g |
| Sugars | 23g |
| Protein | 0g |
| Fat | 0g |
| Sodium | 5mg |
Key Ingredients: Sugar, Distillates of Rose (Rosa damascena), Screw Pine (Kewra), Coriander, Orange Flower, Citric Acid
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Rooh Afza provides instant hydration and cooling relief during summer heat. The rose extract contains antioxidants, but the high sugar content (23g per serving) requires moderation. Dilute heavily with water or milk for better health balance.
Myth Busters
MYTH #1: Rooh Afza Is a Health Drink
TRUTH: Rooh Afza is a sugary concentrate (23g sugar per 30ml serving), not a health drink. While it contains rose and herb extracts with some benefits, it's essentially a flavored syrup. Treat it as an occasional beverage, not a daily health tonic.
MYTH #2: Rooh Afza Cools Your Body Temperature
TRUTH: Rooh Afza creates a cooling sensation but doesn't actually lower body temperature. The perceived cooling comes from ice, cold water/milk, and the refreshing taste. The psychological effect and hydration provide relief during heat.
MYTH #3: Rooh Afza Is Good for Diabetes Because It's Herbal
TRUTH: Regular Rooh Afza is unsuitable for diabetics due to 23g sugar per serving. The "herbal" ingredients don't counteract sugar impact. Diabetics should choose Rooh Afza Lite with zero added sugar and FOS (Fructo-Oligo Saccharide).
MYTH #4: You Can Drink Rooh Afza Unlimited in Summer
TRUTH: High sugar content makes unlimited consumption harmful. Excess sugar leads to weight gain, blood sugar spikes, and tooth decay. Limit to 1-2 servings daily, heavily diluted. Better hydration: plain water, nimbu pani with minimal sugar, coconut water.
MYTH #5: Rooh Afza Has No Calories When Mixed with Water
TRUTH: The concentrate contains 90 calories and 23g sugar per 30ml serving. Diluting with water doesn't reduce calories from the syrup itself. A typical glass with 30ml Rooh Afza still has 90+ calories (more if using milk or adding extra syrup).
MYTH #6: All Rooh Afza Products Are the Same
TRUTH: Hamdard offers multiple versions: Regular (high sugar), Lite (zero added sugar with FOS), and various flavored variants. Rooh Afza Lite contains significantly fewer calories and is suitable for diabetics and weight management.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | High sugar (23g per serving), 90 calories in small portion. Choose Rooh Afza Lite or heavily dilute regular version. Limit to rare treats. |
| Muscle Gain |  | Provides quick carbs (23g) for energy but zero protein. Can be post-workout for glycogen, but better options exist. Mix with milk for protein. |
| Diabetes Management |  | Not recommended due to 23g sugar per serving. Choose Rooh Afza Lite (zero added sugar) if desired. Monitor blood sugar strictly. |
| PCOS Management | | High sugar negatively affects insulin sensitivity. Avoid regular Rooh Afza. Choose Lite version occasionally or skip entirely. |
| Pregnancy Nutrition | | Safe in moderation, provides hydration and cooling relief. Limit to 1 serving daily due to high sugar. Better with milk for calcium. |
| Viral/Flu Recovery |  | Provides quick hydration, easy to consume when appetite is low, soothing for throat. Rose extract may have mild anti-inflammatory properties. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Rooh Afza
Understanding how Rooh Afza affects blood glucose helps you make informed decisions about consumption and portion control.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Reduce Blood Sugar Impact
The high sugar content causes rapid absorption, but these strategies help minimize glucose spikes:
- 💧 Heavy dilution - Use 2-3x more water/milk than recommended to reduce sugar concentration
- 🥛 Mix with full-fat milk - Fat and protein slow sugar absorption
- 🍋 Add to nimbu pani - Dilutes with vitamin C-rich lemon water
- 🧊 Lots of ice - Increases liquid volume, reduces effective sugar per sip
Best timing: After a balanced meal with protein and healthy fats, never on empty stomach.
Cultural Significance
Rooh Afza, meaning "Soul Refresher," is one of India's most iconic beverages with over a century of heritage.
Historical Origins:
- Created in 1907 by Hakim Hafiz Abdul Majeed in Old Delhi
- Originally developed as a cooling remedy for summer heat
- Named "Rooh Afza" (refresher of the soul) for its cooling properties
- Survived British colonial period and Indian partition
In India:
- Consumed during Ramadan for breaking fast (Iftar)
- Popular at weddings, festivals, and religious gatherings
- Street vendors sell ice-cold Rooh Afza sharbat in summer
- Cultural symbol of Indian hospitality and tradition
- Available in 800ml bottles at every grocery store
Regional Variations:
- Faluda: Rooh Afza with milk, vermicelli, basil seeds, ice cream
- Rose Milk: Diluted with cold milk and sugar
- Rooh Afza Lemonade: Mixed with nimbu pani (lemonade)
- Shikanji: Combined with cumin, black salt, lemon
Global Reach:
- Popular in Pakistan, Bangladesh, and Middle Eastern countries
- Exported to 40+ countries worldwide
- Over 110 years of continuous production
Compare & Substitute
Rooh Afza vs Similar Beverages (Per 30ml serving)
| Nutrient | 🌺 Rooh Afza | 🌺 Rooh Afza Lite | 🍋 Rose Syrup | 🥭 Mango Frooti |
|---|---|---|---|---|
| Calories | 90 kcal | ~15 kcal | 85 kcal | 120 kcal (per 250ml) |
| Carbs | 23g | 3g (FOS) | 22g | 30g |
| Sugar | 23g | 0g (added) | 22g | 28g |
| Protein | 0g | 0g | 0g | 0g |
| Fat | 0g | 0g | 0g | 0g |
| Key Feature | Rose, herbs, traditional | Zero added sugar, FOS | Basic rose flavor | Mango concentrate |
| Best For | Occasional traditional treat | Diabetes, weight loss | Flavor without herbal benefits | Fruit beverage alternative |
Frequently Asked Questions
Is Rooh Afza good for weight loss?
Rooh Afza is not suitable for weight loss due to high sugar content (23g per 30ml serving, 90 calories). Regular consumption can hinder weight loss efforts.
Better alternatives: Rooh Afza Lite (zero added sugar); heavily diluted regular version (15ml with 200ml water); plain water with fresh mint and lime; coconut water; unsweetened iced tea with rose water.
If you must have regular Rooh Afza: Limit to 15ml (half serving) diluted heavily, maximum 2-3 times per week, and account for calories in your daily budget.
Can diabetics drink Rooh Afza?
Regular Rooh Afza is not recommended for diabetics due to 23g sugar per 30ml serving, causing rapid blood sugar spikes.
Safe alternative: Rooh Afza Lite contains zero added sugar and FOS (Fructo-Oligo Saccharide), making it suitable for diabetics. FOS is a low-calorie prebiotic fiber that doesn't spike blood sugar.
If consuming regular Rooh Afza: Use only 10-15ml per serving; dilute heavily with milk (protein/fat slow absorption); consume after a balanced meal; monitor blood sugar closely; consult healthcare provider first.
What are the health benefits of Rooh Afza?
Key Benefits:
- Summer Cooling: Provides psychological cooling relief during heat
- Hydration: Encourages fluid intake in diluted form
- Rose Extract: Contains antioxidants with potential anti-inflammatory properties
- Herbal Ingredients: Coriander, orange flower may aid digestion
- Quick Energy: Rapid carbohydrate source (23g per serving)
- Cultural Comfort: Traditional beverage for social and religious occasions
Important caveat: Benefits are overshadowed by high sugar content. Consume in strict moderation.
How much Rooh Afza should I drink per day?
General Guidelines:
- 1 serving (30ml) daily - Maximum for healthy adults during summer
- 0-1 serving weekly - For weight loss, diabetes, PCOS
- Rooh Afza Lite - More flexible consumption for health conditions
Dilution recommendations: Mix 30ml concentrate with at least 200-250ml water or milk. Heavier dilution is better (1:10 ratio or more).
Better approach: Reserve Rooh Afza for special occasions (festivals, Ramadan Iftar, cultural celebrations) rather than daily consumption.
Is Rooh Afza safe during pregnancy?
Rooh Afza is generally safe during pregnancy in moderation. The concentrate provides hydration and cooling relief but contains high sugar.
Pregnancy tips: Limit to 1 serving (30ml) daily; dilute with milk for added calcium and protein; avoid excessive consumption (high sugar affects weight gain); choose Rooh Afza Lite if concerned about sugar intake; stay well-hydrated with plain water as primary fluid source.
Benefits during pregnancy: Easy to consume when experiencing nausea; provides quick energy; rose extract is generally safe; helps increase fluid intake.
Always consult your healthcare provider regarding diet during pregnancy.
What is the difference between Rooh Afza and Rooh Afza Lite?
Rooh Afza Regular:
- 90 calories per 30ml serving
- 23g sugar (all added sugar)
- Classic sweet taste
- Not suitable for diabetics or weight loss
Rooh Afza Lite:
- ~15 calories per 30ml serving
- Zero added sugar
- Contains FOS (Fructo-Oligo Saccharide) - a prebiotic fiber and low-calorie sweetener
- Suitable for diabetics and weight management
- Slightly different taste profile
Rooh Afza Lite is specifically formulated for health-conscious consumers, diabetics, and those managing weight while maintaining the traditional Rooh Afza flavor profile.
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