Lassi vs Salted Lassi

Per 100 g, Lassi has 64 kcal and 2 g protein, while Salted Lassi has 19 kcal and 1.4 g protein.

Lassi

64
kcal per 100 ml
2 g protein

Salted Lassi

19
kcal per 100 ml
1.4 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 Salted Lassi Difference
Calories Fewer calories for the same weight 64 kcal 19 kcal better 71%
Protein More protein helps with fullness and muscle 2 g better 1.4 g 30%
Carbs Lower carbs suits low-carb and diabetic diets 8.8 g 1.8 g better 80%
Fat Lower fat means lower calorie density 2.2 g 0.7 g better 68%
Fiber More fibre improves fullness and digestion 0 g 0 g about the same
Sugar Less sugar means a gentler blood-sugar response 8 g 1.8 g better 78%
"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?

Salted Lassi

Salted Lassi is the lighter choice at 19 kcal per 100 g against 64 for Lassi — about 71% fewer calories for the same weight on your plate. That does not make Lassi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Lassi

Lassi is the stronger protein source, with 2 g per 100 g against 1.4 g for Salted Lassi. To match that from Salted Lassi you would have to eat roughly 1.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Salted Lassi is more efficient per calorie (7.4 g of protein per 100 kcal against 3.1 g), so it is the better pick if you are also holding calories down.

Lassi vs Salted Lassi — common questions

Lassi has more calories — about 64 kcal per 100 g compared with 19 kcal for Salted Lassi.

Lassi has more protein — 2 g per 100 g against 1.4 g for Salted Lassi.

Salted Lassi is the lighter choice at 19 kcal per 100 g against 64 for Lassi — about 71% fewer calories for the same weight on your plate. That does not make Lassi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Lassi is the stronger protein source, with 2 g per 100 g against 1.4 g for Salted Lassi. To match that from Salted Lassi you would have to eat roughly 1.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Salted Lassi is more efficient per calorie (7.4 g of protein per 100 kcal against 3.1 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 83 kcal and 3.4 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 Salted Lassi has the edge, mainly on calorie density. Per 100 g, Lassi has 64 kcal and 2 g protein, while Salted Lassi has 19 kcal and 1.4 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 Salted 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.