Sweet Lassi Calories Calculator
Sweet lassi — a chilled, sweetened yoghurt drink blended with sugar, cardamom, and sometimes rose water or saffron — is one of Punjab's most iconic beverages. A standard 300ml glass provides around 390 kcal with 12g of protein. Thick, creamy, and cooling, lassi is deeply associated with Punjabi food culture and the summer heat of North India. From the tiny shops in Amritsar's Katra Ahluwalia that sell lassi in earthen kulhads to the tall glasses served at dhabas along the Grand Trunk Road, sweet lassi is the drink that defines Punjabi hospitality.
Sweet Lassi Calculator
To burn about 130 kcal you may need roughly:
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Sweet Lassi — Complete India Calorie Guide
Sweet lassi — a chilled, sweetened yoghurt drink blended with sugar, cardamom, and sometimes rose water or saffron — is one of Punjab's most iconic beverages. A standard 300ml glass provides around 390 kcal with 12g of protein. Thick, creamy, and cooling, lassi is deeply associated with Punjabi food culture and the summer heat of North India. From the tiny shops in Amritsar's Katra Ahluwalia that sell lassi in earthen kulhads to the tall glasses served at dhabas along the Grand Trunk Road, sweet lassi is the drink that defines Punjabi hospitality.
Portion Size Guide
| Portion | Estimated Calories | Typical Use |
|---|---|---|
| 1 glass (~300ml) | ~390 kcal | Standard serving |
| 50g | ~65 kcal | Small portion |
| 100g | ~130 kcal | Per 100g |
| 200g | ~260 kcal | Large portion |
Macronutrient Breakdown per 100g
| Nutrient | Per 100g | Per 1 serving (1 glass (~300ml)) |
|---|---|---|
| Calories | 130 kcal | 390 kcal |
| Protein | 4g | 12.0g |
| Carbohydrates | 22g | 66.0g |
| Fat | 4g | 12.0g |
| Fibre | 0g | 0.0g |
Weight Loss Tips for Sweet Lassi
Sweet lassi contains 130 kcal per 100ml — significantly higher than chaas — because of the added sugar and thicker yoghurt base. A 300ml glass is 390 kcal, making it more of a meal substitute than a drink. For weight management, reduce portion to 150ml, use less sugar, and skip the cream topping. Replacing sugar with a small amount of honey and using low-fat yoghurt cuts the 300ml serving to approximately 250 kcal.
Active Lifestyle and Muscle Gain
Sweet lassi provides 12g of protein per 300ml glass — making it a useful post-workout recovery drink. The combination of whey and casein from yoghurt provides both fast and slow-release protein. The carbohydrates from sugar help replenish muscle glycogen after training. For lean muscle building, reduce the sugar to 1 teaspoon and use full-fat yoghurt to get a lower-sugar, higher-protein lassi.
Sweet Lassi in Indian Food Culture
Sweet lassi is the drink of Punjab and the Grand Trunk Road. From Lahore to Amritsar, the thick, cold, slightly tangy, intensely sweet drink is consumed in enormous quantities during summer. The best lassi in Amritsar is said to be from a 70-year-old shop in the old city where the lassi is made from full-fat buffalo milk yoghurt and served in traditional earthen pots. Mango lassi — made by blending in ripe alphonso mango pulp — has become the international ambassador of Indian dairy drinks.
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FAQs
How many calories in sweet lassi?
A standard 300ml glass of sweet lassi contains approximately 390 kcal. Per 100ml the calorie count is around 130 kcal. Restaurant lassi with extra cream or malai can reach 160-200 kcal per 100ml. Low-sugar home-made lassi with low-fat yoghurt is around 90-100 kcal per 100ml.
Is sweet lassi good for weight loss?
Sweet lassi is calorie-dense for a drink due to the sugar and thick yoghurt. A 300ml glass is 390 kcal — equivalent to a small meal. For weight management, choose chaas instead (100 kcal per 250ml) or make a reduced-sugar lassi with low-fat yoghurt.
How much protein is in sweet lassi?
A 300ml glass of sweet lassi contains approximately 12g of protein from the yoghurt base. This makes it a reasonable post-workout protein source. Using thicker, full-fat yoghurt increases protein slightly; using thinned yoghurt reduces it.
What is the difference between sweet lassi and salted lassi?
Sweet lassi uses sugar, cardamom, and sometimes rose water for flavour. Salted lassi uses black salt, cumin, and sometimes mint. Both have similar calorie counts, but salted lassi contains significantly less sugar, making it slightly better for blood sugar management.
📊 Data source note: Nutrition values are estimates based on standard food composition databases and common recipe data. Actual values vary by cooking method, oil quantity, ingredient brand, and serving size. See our Data Sources and Methodology pages.