Lassi Calories & Nutrition

Lassi has 160 calories per 1 glass (64 kcal per 100 ml)

Beverages Health Rating: 7/10 Best time: Afternoon
160 kcal

Lassi Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Lassi broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 ml 100 ml 64 kcal 2 g 8.8 g 2.2 g
1 cup 150 ml 96 kcal 3 g 13.2 g 3.3 g
1 glass standard 250 ml 160 kcal 5 g 22 g 5.5 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
Nutrition Facts — Lassi (per 1 glass)
Nutrient Per serving Per 100 ml % DV*
Calories 160 kcal 64 kcal 8%
Protein 5 g 2 g 10%
Carbohydrates 22 g 8.8 g 7%
Fat 5.5 g 2.2 g 8%
Fiber 0 g 0 g 0%
Sugar 20 g 8 g 40%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 5 g · 13%
Carbs 22 g · 56%
Fat 5.5 g · 31%
Burn it off

Minutes of activity to burn 160 kcal (70 kg adult):

Brisk walking 34 min
Cycling 23 min
Running 17 min
Yoga 46 min

Is Lassi good for weight loss?

Yes, in controlled portions

Lassi carries roughly 64 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Lassi good for muscle gain?

Mainly an energy food

Lassi provides about 2 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 3.1 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Lassi

Choose plain/salt lassi over sweet for fewer calories. Excellent for digestion. Natural probiotic that improves gut flora.

About Lassi

Traditional Indian yogurt drink, sweet or salted. Probiotic-rich and cooling. Provides protein, calcium, and beneficial gut bacteria.

Frequently asked questions about Lassi

1 glass (250 ml) contains approximately 160 calories, along with 5 g protein, 22 g carbohydrates and 5.5 g fat.

100 ml of Lassi contains about 64 calories, 2 g protein, 8.8 g carbs and 2.2 g fat.

Yes, in controlled portions. Lassi carries roughly 64 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Lassi contains about 2 g of protein per 100 ml, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Lassi provides roughly 8.8 g of carbohydrates and 8 g of sugar per 100 ml. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Lassi is best eaten at afternoon.

For a 70 kg adult, burning the roughly 160 calories in 1 glass lassi takes brisk walking for about 34 minutes, or cycling for about 23 minutes, or running for about 17 minutes, or yoga for about 46 minutes.

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Lassi vs Chai

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 29 August 2026

This page is for general information only and is not medical advice. See our disclaimer.