Apple Oats Smoothie vs Lassi

Per 100 g, Apple Oats Smoothie has 86 kcal and 3.5 g protein, while Lassi has 64 kcal and 2 g protein.

Apple Oats Smoothie

86
kcal per 100 ml
3.5 g protein

Lassi

64
kcal per 100 ml
2 g protein

Nutrition compared, per 100 ml

Both foods are shown per 100 ml so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Apple Oats Smoothie Lassi Difference
Calories Fewer calories for the same weight 86 kcal 64 kcal better 25%
Protein More protein helps with fullness and muscle 3.5 g better 2 g 43%
Carbs Lower carbs suits low-carb and diabetic diets 13.1 g 8.8 g better 33%
Fat Lower fat means lower calorie density 2.5 g 2.2 g better 12%
Fiber More fibre improves fullness and digestion 1.4 g better 0 g 100%
Sugar Less sugar means a gentler blood-sugar response 5.8 g better 8 g 28%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Lassi

Lassi is the lighter choice at 64 kcal per 100 g against 86 for Apple Oats Smoothie — about 25% fewer calories for the same weight on your plate. That does not make Apple Oats Smoothie a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Apple Oats Smoothie

Apple Oats Smoothie is the stronger protein source, with 3.5 g per 100 g against 2 g for Lassi. To match that from Lassi you would have to eat roughly 1.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Apple Oats Smoothie vs Lassi — common questions

Apple Oats Smoothie has more calories — about 86 kcal per 100 g compared with 64 kcal for Lassi.

Apple Oats Smoothie has more protein — 3.5 g per 100 g against 2 g for Lassi.

Lassi is the lighter choice at 64 kcal per 100 g against 86 for Apple Oats Smoothie — about 25% fewer calories for the same weight on your plate. That does not make Apple Oats Smoothie a bad food; it means the portion has to be smaller to fit the same calorie budget.

Apple Oats Smoothie is the stronger protein source, with 3.5 g per 100 g against 2 g for Lassi. To match that from Lassi you would have to eat roughly 1.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 150 kcal and 5.5 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Lassi has the edge, mainly on calorie density. Per 100 g, Apple Oats Smoothie has 86 kcal and 3.5 g protein, while Lassi has 64 kcal and 2 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Apple Oats Smoothie nutrition & serving sizes
Full Lassi nutrition & serving sizes

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.