Thandai Calories & Nutrition (ठंडाई)

Thandai has 253 calories per 1 glass (101 kcal per 100 ml)

Beverages Health Rating: 6/10 Best time: Evening snack
253 kcal

Thandai Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
100 ml 100 ml 101 kcal 3.6 g 9.1 g 5.9 g
1 cup 150 ml 152 kcal 5.4 g 13.7 g 8.8 g
1 glass standard 250 ml 253 kcal 9 g 22.8 g 14.7 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Thandai to your thali See the total calories of your whole meal.
Nutrition Facts — Thandai (per 1 glass)
Nutrient Per serving Per 100 ml % DV*
Calories 253 kcal 101 kcal 13%
Protein 9 g 3.6 g 18%
Carbohydrates 22.8 g 9.1 g 8%
Fat 14.7 g 5.9 g 23%
Fiber 2 g 0.8 g 8%
Sugar 20.5 g 8.2 g 41%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 9 g · 14%
Carbs 22.8 g · 35%
Fat 14.7 g · 51%
Burn it off

Minutes of activity to burn 253 kcal (70 kg adult):

Brisk walking 54 min
Cycling 36 min
Running 27 min
Yoga 72 min

Is Thandai good for weight loss?

Yes — a good choice

Thandai carries roughly 101 kcal per 100 g, which is moderate 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 Thandai good for muscle gain?

Mainly an energy food

Thandai provides about 3.6 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 3.6 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 Thandai

Halve the sugar to cut calories without losing much flavour. Count drinks in your daily calories — liquid calories do not fill you up much.

About Thandai

Chilled milk flavoured with almonds, fennel, poppy seeds, saffron and spices, made for Holi.

Frequently asked questions about Thandai

1 glass thandai (250 ml) contains approximately 253 calories, along with 9 g protein, 22.8 g carbohydrates and 14.7 g fat.

1 glass thandai (250 ml) mein lagbhag 253 calorie aur 9 g protein hota hai. Isme 22.8 g carbs aur 14.7 g fat bhi hota hai.

1 गिलास ठंडाई (250 मिली) में लगभग 253 कैलोरी और 9 ग्राम प्रोटीन होता है। इसमें 22.8 ग्राम कार्बोहाइड्रेट और 14.7 ग्राम फैट भी होता है।

100 ml of Thandai contains about 101 calories, 3.6 g protein, 9.1 g carbs and 5.9 g fat.

Yes — a good choice. Thandai carries roughly 101 kcal per 100 g, which is moderate 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.

Thandai contains about 3.6 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.

Thandai provides roughly 9.1 g of carbohydrates and 8.2 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.

Thandai is best eaten at evening snack.

For a 70 kg adult, burning the roughly 253 calories in 1 glass thandai takes brisk walking for about 54 minutes, or cycling for about 36 minutes, or running for about 27 minutes, or yoga for about 72 minutes.

Compare Thandai with other foods

Thandai vs Chai Thandai vs Lassi Thandai vs Aam Panna Thandai vs Banana Shake Thandai vs Cold Coffee

Similar foods in Beverages

Chai (Tea)

75 kcal

Lassi

160 kcal

Aam Panna

90 kcal

Banana Shake

163 kcal

Cold Coffee

207 kcal

Apple Oats Smoothie

214 kcal

Trending Indian foods

Chai (Tea)

75 kcal

Biryani

350 kcal

Curd (Yogurt)

98 kcal

Chana Masala

180 kcal

Rajma

165 kcal

Dal

120 kcal

Palak Paneer

220 kcal

Pav Bhaji

400 kcal

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: 30 October 2026

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