Sweet Lassi: Calories, Nutrition and Health Benefits
Traditional Indian yogurt drink packed with probiotics, protein, and cooling properties for digestion and refreshment.
Quick Nutrition Facts
Per 200ml Glass (Typical Serving)
| Nutrient | Amount |
|---|---|
| Calories | 110 kcal |
| Protein | 5g |
| Carbohydrates | 18g |
| Fiber | 0g |
| Sugars | 17g |
| Fat | 2g |
| Calcium | 200mg |
| Phosphorus | 150mg |
| Vitamin B12 | 0.6mcg |
| Probiotics | 1-10 billion CFU |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Sweet lassi provides beneficial probiotics that support gut health and digestion. The fermentation process breaks down lactose, making it easier to digest than regular milk for lactose-sensitive individuals.
Myth Busters
MYTH #1: Lassi Is Just Sugary Yogurt Drink
TRUTH: While sweet lassi contains sugar, it provides valuable probiotics, protein, and calcium. The fermentation process creates beneficial bacteria that support digestive health, immunity, and nutrient absorption—benefits not found in plain sweetened milk.
MYTH #2: Drinking Lassi After Meals Causes Weight Gain
TRUTH: Moderate lassi consumption (1 glass) aids digestion and can support weight management. The protein and probiotics promote satiety, and probiotics may help regulate metabolism. Excess calories from any source cause weight gain, not specifically lassi.
MYTH #3: Lassi and Buttermilk Are the Same
TRUTH: Traditional lassi is made from yogurt (dahi) blended with water, while buttermilk is the liquid leftover after churning butter. Lassi is thicker, creamier, and typically sweeter. Buttermilk is thinner, tangier, and lower in calories.
MYTH #4: Cold Lassi Is Bad for Digestion
TRUTH: Cold lassi actually aids digestion due to beneficial bacteria and can cool body temperature in hot weather. The traditional Indian practice of drinking lassi post-meal supports digestive health. Only avoid if you have cold sensitivity.
MYTH #5: Store-Bought Lassi Is Just as Healthy
TRUTH: Commercial lassi often contains added sugars, stabilizers, preservatives, and may have fewer live cultures than homemade versions. Fresh homemade lassi with live yogurt cultures provides maximum probiotic benefits.
MYTH #6: Lactose-Intolerant People Can't Drink Lassi
TRUTH: The fermentation process breaks down lactose, making lassi easier to digest than milk for many lactose-sensitive individuals. Start with small amounts; many people who can't tolerate milk can enjoy lassi comfortably.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 110 calories with 17g sugar impacts calorie deficit. Probiotics and protein aid satiety, but limit to half serving. Choose plain lassi for better weight management. |
| Muscle Gain |  | Provides 5g protein and quick-digesting carbs (18g) for post-workout recovery. Good calcium for muscle function. Combine with higher-protein sources. |
| Diabetes Management |  | High sugar content (17g) causes blood glucose spike. Choose plain lassi, salted lassi, or buttermilk instead. Pair with protein-rich meal if consuming. |
| PCOS Management | | High sugar affects insulin sensitivity negatively. Probiotics offer gut health benefits, but excess sugar outweighs positives. Opt for plain lassi with minimal sweetener. |
| Pregnancy Nutrition | | Rich in calcium (200mg), protein (5g), and probiotics for maternal and fetal health. Moderate sugar acceptable during pregnancy. Use pasteurized yogurt. |
| Viral/Flu Recovery | | Probiotics boost immunity, easy to digest when appetite is low, provides hydration and energy. Cooling effect soothes sore throat. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Sweet Lassi
Understanding how sweet lassi affects your blood glucose is important for diabetics and weight management.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Minimize Blood Sugar Impact
Drinking lassi with or after meals rather than alone reduces glucose spike:
- 🍛 With protein-rich meal - Slows sugar absorption significantly
- 🥜 After eating dal or lentils - Fiber and protein buffer glucose impact
- 🥗 Following vegetable-heavy meal - Fiber reduces glycemic load
- 🧀 Add to paneer or egg-based meal - Protein balances carbohydrate effect
Better alternatives for blood sugar control: plain lassi (unsweetened), salted lassi, or buttermilk.
Cultural Significance
Sweet lassi is an ancient beverage dating back over 1,000 years, deeply rooted in Indian and South Asian culinary traditions.
In India:
- Traditional accompaniment to North Indian meals, especially Punjabi cuisine
- Served at weddings, festivals, and special occasions
- Regional variations: mango lassi, rose lassi, saffron lassi
- Consumed in summer for cooling body temperature
- Ayurveda values lassi for balancing digestive fire (agni)
- Street vendors and dhaba stalls serve fresh lassi nationwide
Global Impact:
- Popular in Pakistan, Bangladesh, Nepal as traditional beverage
- Adapted worldwide: smoothie cafés offer fusion lassi varieties
- Persian doogh and Turkish ayran are similar fermented yogurt drinks
- Gaining popularity in Western countries for probiotic benefits
- Commercial bottled versions available globally
Compare & Substitute
Sweet Lassi vs Similar Beverages (Per 200ml)
| Nutrient | 🥛 Sweet Lassi | 🥛 Plain Lassi | 🥤 Buttermilk | 🥛 Whole Milk |
|---|---|---|---|---|
| Calories | 110 kcal | 70 kcal | 50 kcal | 124 kcal |
| Carbs | 18g | 8g | 6g | 10g |
| Sugars | 17g | 8g | 6g | 10g |
| Protein | 5g | 6g | 4g | 6.4g |
| Fat | 2g | 3g | 1g | 6.4g |
| Calcium | 200mg | 220mg | 180mg | 240mg |
| Probiotics | 1-10B CFU | 1-10B CFU | 0.5-5B CFU | 0 |
| Best For | Taste, energy | Weight loss | Low-calorie | Higher protein |
Frequently Asked Questions
Is sweet lassi good for weight loss?
Sweet lassi can support weight loss in moderation, but plain lassi is better for calorie control.
Weight loss considerations:
- 110 calories per glass (manageable in deficit)
- 5g protein promotes satiety
- Probiotics may support healthy metabolism
- BUT 17g sugar adds empty calories
Best practices for weight loss: Limit to half serving (100ml); choose plain lassi and add minimal honey or stevia; use low-fat yogurt; drink after meals, not as snack; track calories with NutriScan app; consider buttermilk (50 cal per 200ml) as lower-calorie alternative.
Can diabetics drink sweet lassi?
Diabetics should limit or avoid sweet lassi due to high sugar content (17g per glass).
Blood sugar impact:
- Moderate glycemic index (50-55) but high glycemic load due to sugar
- Causes noticeable blood glucose spike
- Protein and fat provide some buffering but insufficient
Better alternatives for diabetics: Plain lassi (unsweetened, 8g natural milk sugar); salted lassi with cumin; buttermilk (6g sugar); if drinking sweet lassi, limit to 100ml and pair with protein-rich meal; monitor blood sugar 2 hours after consumption.
What are the health benefits of lassi?
Sweet lassi offers multiple health benefits beyond hydration and taste.
Key benefits:
- Digestive Health: Probiotics (1-10 billion CFU) support gut microbiome and digestion
- Protein Source: 5g protein per glass for muscle maintenance
- Bone Health: 200mg calcium (20% DV) supports bone density
- Immunity: Probiotics strengthen immune system function
- Cooling Effect: Helps regulate body temperature in hot weather
- Easier Digestion: Lactose breakdown makes it more digestible than milk
- Hydration: Electrolytes and water content support fluid balance
Maximize benefits: Choose homemade lassi with live yogurt cultures; use moderate sugar; drink with or after meals.
Is lassi healthier than milk?
Lassi offers unique advantages over regular milk due to fermentation.
Lassi advantages:
- Probiotics from fermentation (milk has none)
- Easier to digest due to lactose breakdown
- May enhance calcium and nutrient absorption
- Supports gut health and immunity
Milk advantages:
- Higher protein (6.4g vs 5g per 200ml)
- Lower sugar unless lassi is unsweetened
- No added sugar concerns
Recommendation: Both are nutritious; lassi provides additional probiotic benefits. Choose plain lassi over sweet lassi to match milk's nutritional profile more closely.
When is the best time to drink lassi?
Timing affects digestion and blood sugar impact.
Best timing:
- With lunch or dinner - Traditional approach; aids digestion of heavy meals
- Post-meal (15-30 minutes after eating) - Supports digestive enzyme activity
- Mid-afternoon - Provides energy boost and probiotic benefits
Avoid these times:
- Empty stomach in morning - May cause blood sugar spike
- Before bed - Sugars may interfere with sleep
- Pre-workout - Heavy feeling may impair performance
Exception: Athletes can consume lassi post-workout for quick carbs, protein, and rehydration.
Can I drink lassi every day?
Yes, moderate daily consumption (1 glass) is beneficial for most people.
Daily benefits:
- Consistent probiotic intake supports gut health
- Regular calcium for bone strength
- Daily protein contribution to diet
- Digestive support with meals
Considerations:
- Weight management: Adds 110 calories daily - account for in total intake
- Diabetes: Choose plain or salted lassi instead
- Lactose sensitivity: Start with small amounts; fermentation aids tolerance
- Variety: Alternate with buttermilk or plain lassi for lower sugar
Track daily intake with NutriScan to ensure lassi fits your nutritional goals and calorie targets.
