Lassi: Calories, Nutrition and Health Benefits
Traditional Indian probiotic drink packed with protein, calcium, and gut-healthy bacteria for digestion and energy.
Quick Nutrition Facts
Per 1 Cup Sweet Lassi (240ml)
| Nutrient | Amount |
|---|---|
| Calories | 143 kcal |
| Protein | 8g |
| Carbohydrates | 20g |
| Fiber | 0g |
| Sugars | 18g |
| Fat | 3g |
| Calcium | 300mg |
| Vitamin B12 | 1.1mcg |
| Phosphorus | 233mg |
| Probiotics | Live cultures |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Lassi provides 8g protein and billions of probiotic bacteria per cup. The live cultures support digestive health and immunity. Choose plain or salted lassi for lower sugar content while maintaining probiotic benefits.
Myth Busters
MYTH #1: Lassi Causes Weight Gain
TRUTH: Sweet lassi has moderate calories (143 per cup). Weight gain comes from excess overall calories, not lassi itself. Plain or salted lassi has only 80-90 calories. The probiotics actually support healthy weight by improving gut bacteria balance and metabolism.
MYTH #2: Diabetics Should Avoid Lassi Completely
TRUTH: Diabetics can drink lassi with modifications. Choose plain or salted versions without added sugar (5-6g natural milk sugars vs 18g in sweet lassi). The 8g protein helps moderate blood sugar response, and probiotics improve insulin sensitivity. Limit portions to 4-6 oz.
MYTH #3: Lassi Is Just Flavored Yogurt Drink
TRUTH: Traditional lassi is a fermented probiotic beverage with cultural and digestive significance beyond flavored yogurt. It's specifically churned to create lighter consistency, traditionally served with spices (cumin, cardamom) for additional digestive benefits, and has been used in Ayurveda for cooling and gut health for centuries.
MYTH #4: Store-Bought Lassi Is As Good As Homemade
TRUTH: Commercial lassi often contains added sugars (up to 30g per serving), stabilizers, preservatives, and fewer live probiotic cultures due to pasteurization. Homemade lassi has more probiotics, customizable sugar content, and fresher ingredients. Always check labels for live/active cultures.
MYTH #5: You Should Drink Lassi First Thing in Morning
TRUTH: Ayurveda actually recommends lassi with or after lunch, not on empty stomach in morning. The cooling properties and heavy nature can slow digestion if consumed first thing. Best time is mid-day or post-workout when digestive fire (agni) is strongest.
MYTH #6: Lassi Is Not Good for Lactose Intolerant People
TRUTH: Many lactose intolerant people tolerate lassi better than milk. The fermentation process breaks down 20-30% of lactose, and probiotics help digest remaining lactose. Start with small portions (4 oz) and choose well-fermented yogurt. Individual tolerance varies.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 143 calories (sweet) or 80-90 (plain/salted), 8g protein promotes fullness, probiotics support metabolism. Choose plain lassi, limit to 1 cup daily. |
| Muscle Gain |  | Excellent post-workout drink with 8g protein, 20g carbs for glycogen replenishment, easy to digest, calcium for muscle contraction. |
| Diabetes Management |  | Sweet lassi has 18g sugar. Choose plain/salted version (5-6g), protein helps moderate response, probiotics improve insulin sensitivity. Limit 4-6 oz portions. |
| PCOS Management | | Probiotics support hormone balance and gut health. Choose plain lassi with minimal sugar, 8g protein aids satiety. Good source of calcium and vitamin B12. |
| Pregnancy Nutrition | | Rich in calcium (300mg) for fetal bone development, protein, probiotics for digestion, cooling properties reduce heat. |
| Viral/Flu Recovery | | Probiotics boost immunity, easy to digest, hydrating, protein for recovery, cooling properties soothe throat. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Lassi
Understanding how lassi affects blood glucose helps you choose the right type and timing.
Typical Glucose Response Curve (Sweet Lassi)
*This chart shows typical blood glucose response for sweet lassi. Plain/salted lassi has significantly lower impact. Individual responses may vary. Not medical advice.*
How to Optimize Blood Sugar Response
The protein and probiotics in lassi naturally help moderate blood sugar, but these strategies further improve glycemic control:
- 🥗 Choose plain or salted lassi - Only 5-6g natural milk sugars vs 18g in sweet versions
- 🥜 Add chia seeds or ground flaxseed - Adds fiber to slow sugar absorption
- 🌿 Spice it with cumin or cardamom - Traditional spices aid digestion and insulin sensitivity
- 🍽️ Drink with meals, not alone - Pair with fiber-rich lunch for better blood sugar balance
Best strategy: Make homemade lassi with low-fat yogurt, minimal sugar (or use stevia), and consume post-workout or with lunch.
Cultural Significance
Lassi originated over 1,000 years ago in Punjab, India, as a cooling drink during hot summers and a digestive aid after heavy meals.
In India:
- Integral part of North Indian cuisine, especially Punjabi and Rajasthani traditions
- Traditional accompaniment to spicy meals (cooling effect balances heat)
- Ayurveda recommends lassi with cumin for digestion and cooling pitta dosha
- Regional varieties: sweet (meethi), salted (namkeen), mango lassi, rose lassi, bhang lassi (festival special)
- Made by hand-churning yogurt (dahi) with water in traditional matki (clay pot)
Global Impact:
- Popular drink at Indian restaurants worldwide
- Influenced Middle Eastern ayran and Turkish yogurt drinks
- Health food movement embraced lassi as natural probiotic drink
- Packaged lassi now available in 50+ countries
Compare & Substitute
Lassi vs Similar Probiotic Drinks (Per 240ml)
| Nutrient | 🥛 Lassi (Sweet) | 🥛 Lassi (Plain) | 🥛 Kefir | 🥛 Buttermilk |
|---|---|---|---|---|
| Calories | 143 kcal | 85 kcal | 104 kcal | 98 kcal |
| Carbs | 20g | 11g | 12g | 12g |
| Fiber | 0g | 0g | 0g | 0g |
| Protein | 8g | 8g | 9g | 8g |
| Fat | 3g | 2g | 2.5g | 2.2g |
| Sugar | 18g | 5-6g | 12g | 12g |
| Calcium | 300mg (30% DV) | 300mg | 317mg | 284mg |
| Probiotics | High | High | Very High | Moderate |
| Best For | Post-workout | Weight loss | Gut health | Digestion |
Frequently Asked Questions
Is lassi good for weight loss?
Sweet lassi (143 calories) can support weight loss in moderation, but plain or salted lassi (80-90 calories) is significantly better. The 8g protein promotes fullness and muscle preservation during calorie deficit.
Weight loss tips: Choose plain lassi without added sugar; use low-fat yogurt; limit to 1 cup daily; drink post-workout or with lunch; add cumin for metabolism boost; avoid store-bought versions with high sugar.
Probiotics in lassi support weight management by improving gut bacteria balance and reducing inflammation.
Can diabetics drink lassi?
Diabetics can drink lassi with important modifications to minimize blood sugar impact. Plain or salted lassi is much better than sweet versions.
Best practices for diabetics: Choose plain lassi without added sugar (5-6g natural milk sugars vs 18g in sweet); use low-fat yogurt; limit to 4-6 oz portions; always drink with meals containing fiber and protein; add ground cinnamon (improves insulin sensitivity); monitor blood sugar 2 hours after consumption.
The 8g protein and probiotics help moderate blood sugar response. Consult your healthcare provider for personalized guidance.
How much protein is in lassi?
One cup (240ml) of lassi contains 8 grams of protein from yogurt. This is complete protein with all nine essential amino acids, making it excellent for muscle repair and recovery.
Protein comparison: 1 cup lassi (8g) equals 1 large egg (6g) or 1 oz chicken breast (7g). For athletes or muscle gain, lassi provides convenient post-workout protein plus carbs for glycogen replenishment.
What are the main health benefits of lassi?
Key Benefits:
- Digestive Health: Billions of probiotic bacteria improve gut flora, reduce bloating, support regular bowel movements
- Bone Strength: 300mg calcium (30% DV) plus vitamin D (if fortified) support bone density
- Muscle Recovery: 8g protein aids post-workout repair and growth
- Immunity Boost: Probiotics strengthen immune system and reduce infection risk
- Cooling Effect: Reduces body heat (pitta), especially beneficial in hot climates
- Weight Management: Protein and probiotics support healthy metabolism
- Mental Health: Gut-brain axis connection; probiotics may reduce anxiety
When is the best time to drink lassi?
Best times (based on Ayurveda and modern nutrition):
- With lunch (12-2 PM) - Traditional Ayurvedic recommendation; strongest digestive fire aids lassi digestion
- Post-workout (within 1 hour) - Protein + carbs optimize recovery and glycogen replenishment
- Mid-afternoon (3-4 PM) - Cooling snack, protein boost prevents evening cravings
Avoid:
- Early morning on empty stomach - Too heavy; may slow digestion
- Late night/bedtime - May cause mucus buildup and disturb sleep (Ayurvedic view)
- Immediately after dinner - Wait 30-60 minutes for better digestion
IMPORTANT NOTE
Drink lassi at room temperature, not ice-cold, for better digestion according to Ayurvedic principles.
Is sweet or salted lassi healthier?
Both have benefits, but salted (namkeen) lassi is generally healthier for most goals:
Salted Lassi (Healthier for most):
- Lower calories (80-90 vs 143)
- Minimal sugar (5-6g vs 18g)
- Better for weight loss and diabetes
- Traditional digestive aid with cumin, mint
- Cooling and hydrating without sugar crash
Sweet Lassi (Better for specific needs):
- More carbs (20g) for post-workout recovery
- More palatable for children or picky eaters
- Cultural preference in many regions
Recommendation: Weight loss/diabetes = salted lassi. Post-workout/muscle gain = sweet lassi (moderate sugar). General health = plain lassi with spices.
How much lassi should I drink per day?
General Guidelines:
- 1 cup daily (240ml) - Most healthy adults (protein, probiotics, calcium)
- 4-6 oz daily (120-180ml) - Diabetes, weight loss, or strict calorie control
- 1-2 cups daily - Athletes, muscle gain, pregnancy (higher protein and calcium needs)
Avoid excess: More than 2 cups daily may provide too many calories and saturated fat (if using full-fat yogurt). Probiotics are beneficial but excessive amounts don't provide additional benefits.
Important: Choose plain or homemade lassi to control sugar content. Store-bought sweet lassi often has 25-30g sugar per serving. Track intake with NutriScan app to see how lassi fits your nutrition goals.
Can I drink lassi on an empty stomach?
Generally not recommended according to Ayurvedic principles and practical nutrition considerations.
Why to avoid on empty stomach:
- Heavy to digest: Requires strong digestive fire (agni); may cause sluggishness
- Mucus production: May increase kapha (mucus) in sensitive individuals
- Better absorption with food: Probiotics survive better when consumed with other foods
Better approach: Drink lassi with or after lunch (traditional Ayurvedic timing), mid-afternoon with light snack, or post-workout when digestive system is primed.
Exception: If you tolerate it well without symptoms and need quick pre-workout protein (30-45 minutes before exercise), small portions may work.
