Lassi vs Plain Pulao

Per 100 g, Lassi has 64 kcal and 2 g protein, while Plain Pulao has 140 kcal and 2.3 g protein.

Lassi

64
kcal per 100 ml
2 g protein

Plain Pulao

140
kcal per 100 ml
2.3 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 Lassi Plain Pulao Difference
Calories Fewer calories for the same weight 64 kcal better 140 kcal 54%
Protein More protein helps with fullness and muscle 2 g 2.3 g better 13%
Carbs Lower carbs suits low-carb and diabetic diets 8.8 g better 21.8 g 60%
Fat Lower fat means lower calorie density 2.2 g better 4.6 g 52%
Fiber More fibre improves fullness and digestion 0 g 1.7 g better 100%
Sugar Less sugar means a gentler blood-sugar response 8 g 1.1 g better 86%
"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 140 for Plain Pulao — about 54% fewer calories for the same weight on your plate. That does not make Plain Pulao a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Plain Pulao

Plain Pulao is the stronger protein source, with 2.3 g per 100 g against 2 g for Lassi. To match that from Lassi you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Lassi is more efficient per calorie (3.1 g of protein per 100 kcal against 1.6 g), so it is the better pick if you are also holding calories down.

Lassi vs Plain Pulao — common questions

Plain Pulao has more calories — about 140 kcal per 100 g compared with 64 kcal for Lassi.

Plain Pulao has more protein — 2.3 g per 100 g against 2 g for Lassi.

Lassi is the lighter choice at 64 kcal per 100 g against 140 for Plain Pulao — about 54% fewer calories for the same weight on your plate. That does not make Plain Pulao a bad food; it means the portion has to be smaller to fit the same calorie budget.

Plain Pulao is the stronger protein source, with 2.3 g per 100 g against 2 g for Lassi. To match that from Lassi you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Lassi is more efficient per calorie (3.1 g of protein per 100 kcal against 1.6 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 204 kcal and 4.3 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, Lassi has 64 kcal and 2 g protein, while Plain Pulao has 140 kcal and 2.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Lassi nutrition & serving sizes
Full Plain Pulao nutrition & serving sizes

Other comparisons

Lassi vs Chai Lassi vs Biryani Lassi vs Rajma Lassi vs Dal Lassi vs Rice Lassi vs Mutton Biryani

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.