Laban Drink Calories Calculator
Laban is Oman's classic chilled buttermilk drink — salty, sour, and deeply refreshing in the Gulf heat. Served alongside heavy rice dishes at Omani restaurants and homes, it aids digestion and provides protein. Calculate your calories and macros.
How to use this calculator
Enter your portion size in grams. CalorieMetrica will estimate calories, protein, carbs and fats based on standard Omani recipe data. Actual nutrition varies by cooking method, oil quantity and recipe style.
Best for fitness goals
For weight loss, manage portion size and limit added oils and sauces. For muscle gain, increase protein-rich components and pair with complex carbohydrates. Use the Meal Planner and Food Compare tools to build a complete daily plan.
Laban Drink Calories Guide
Laban (لبن) is a chilled, slightly sour dairy drink made from fermented milk or diluted yogurt, popular across Oman and the wider Gulf. In Oman, laban is typically served salted and plain — a thin, drinkable yogurt similar to buttermilk — rather than sweetened. It is the standard beverage alongside heavy Omani rice dishes like majboos and shuwa, where its sour acidity aids digestion of rich, spiced meats. Laban is also consumed independently as a light, protein-rich, low-calorie drink throughout the day.
| Serving | Estimated Calories | Protein |
|---|---|---|
| Laban 100ml | ~33–40 kcal | 2.5–3.5g |
| Standard glass 200ml | ~65–80 kcal | 5–7g |
| Large glass 350ml | ~115–140 kcal | 8.5–12g |
| Flavoured laban (mango) | ~90–110 kcal/200ml | 4–5g |
Weight Loss Best Practices
Laban is one of the best low-calorie, high-satiety drinks for weight management. A 200ml glass provides 65–80 calories with 5–7g protein — significantly more nutritious than sugary soft drinks while being much lower in calories. The sour taste also suppresses appetite effectively. Replacing sweetened drinks or juices with laban at meals can save 100–200 calories per meal. Plain salted laban is always the lower-calorie choice over mango or flavoured versions.
Digestive and Health Benefits
The fermentation process in laban produces beneficial probiotics (Lactobacillus cultures) that support gut microbiome health. In Omani culinary tradition, laban is paired with heavy meat dishes specifically because it aids digestion — a practice now supported by nutrition science. Laban also provides calcium, phosphorus, and B vitamins from the dairy base.
Muscle Gain and Active Lifestyle
While laban is not a primary muscle-building food, it provides bioavailable whey and casein proteins from milk. For active individuals, using laban as a post-meal drink adds protein without significant calories. A large glass (350ml) provides 8.5–12g protein at only 115–140 calories.
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FAQs
How many calories are in laban drink?
A standard 200ml glass of plain laban contains approximately 65–80 calories with 5–7g protein. Flavoured laban (mango, strawberry) runs higher at 90–110 kcal per glass.
What is laban drink made of?
Laban is made from fermented cow or sheep milk, or from diluted plain yogurt. It is typically salted and served chilled. In Oman, laban is usually plain and unsweetened, in contrast to South Asian lassi.
Is laban the same as buttermilk?
Laban is very similar to buttermilk — both are cultured dairy products with a sour, slightly tangy taste. Laban is the Arabic term and is typically thinner and saltier than South Asian or Western buttermilk.
Why do Omanis drink laban with meals?
Laban is paired with heavy rice and meat dishes because its probiotics and acidity aid digestion of rich, spiced foods. It also cools the body in Oman's hot climate and balances the heat from chilli-spiced dishes.
Is laban good for weight loss?
Yes. Plain laban is low in calories (65–80 kcal per 200ml), high in protein relative to its calories, and filling. It is a much better choice than sugary drinks or juices for someone managing their weight.
📊 Data source note: Nutrition values are estimates based on standard fermented dairy composition. Actual values vary by brand and dilution. See our Data Sources and Methodology pages.