How many calories are in 1 glass of Rooh Afza?

December 22, 2025 •

4 min read

According to nutritional data from sources like Fitia, a standard 30 ml serving of Rooh Afza syrup contains approximately 67-90 calories, which is almost all pure sugar. The total calorie count for a glass, however, depends heavily on how it is prepared, most notably the amount of syrup used and whether it is mixed with water or milk.

Quick Summary

The calorie count for a glass of Rooh Afza varies based on the amount of syrup and mixers like water or milk. A standard dilution with water typically results in fewer calories than a milk-based preparation. High sugar content is the primary source of calories.

Key Points

Calorie variation: The number of calories in a glass of Rooh Afza is not fixed; it depends on the amount of syrup used and the mixer, with a standard water-based mix being the lowest in calories.
High sugar content: The concentrated Rooh Afza syrup is primarily sugar, and a 30 ml serving contains 67-90 kcal, delivering mostly 'empty' calories.
Impact of mixers: Mixing with milk adds significant calories from fat, protein, and lactose, making it a much higher-calorie option than a water-based preparation.
Low-calorie options: Strategies for reducing calories include using less syrup, opting for the 'Lite' version, or adding natural flavors like lemon and mint to water.
Health implications: Excessive consumption of traditional, sugar-laden Rooh Afza can lead to health issues such as weight gain and risks for conditions like diabetes; moderation is advised.
Nutritional value: Beyond sugar, traditional Rooh Afza offers little nutritional benefit, with modern versions often containing artificial ingredients compared to its original herbal formulation.

Decoding the calories in Rooh Afza

Rooh Afza, the popular South Asian rose-flavored syrup, is a staple during the summer and during religious festivities like Ramadan due to its cooling and refreshing properties. However, the calorie content is a frequent topic of discussion for those mindful of their sugar and calorie intake. The total number of calories in a glass of Rooh Afza is not a fixed number and is directly influenced by two main factors: the amount of syrup added and the type of liquid used as a mixer.

The core of the calorie count: Rooh Afza syrup

The concentrated syrup is where the vast majority of the calories originate. An analysis of the syrup reveals that it is predominantly sugar. Per 30ml (about 2 tablespoons), the calorie range is typically between 67 and 90 kcal, sourced almost entirely from carbohydrates. Many labels specify that the product is composed of over 75% sugar by weight, highlighting that a small amount of syrup packs a significant caloric punch.

Standard syrup serving: 30 ml (approx. 2 tbsp) of Rooh Afza syrup can contain up to 90 calories.
Primary component: The main ingredient is sugar, which means the calories are 'empty' and offer no substantial nutritional value beyond a quick energy boost.

The impact of mixing liquids

The final calorie count for a glass depends on what you mix the syrup with. The most common preparations are with water or milk, each contributing a different number of additional calories. A standard glass is often considered to be about 240 ml, but this can vary.

Rooh Afza with water: This is the lowest-calorie option for preparing Rooh Afza. The water itself adds no calories. Therefore, the total calorie count is determined solely by the amount of syrup added. Using the 30 ml syrup measurement, a standard glass would contain approximately 67-90 calories. To make it even lower in calories, you can reduce the amount of syrup you add.

Rooh Afza with milk: Adding milk significantly increases the calorie count. For example, a glass prepared with milk and syrup will contain the calories from the milk in addition to the syrup. A 'Roohafza Milk' recipe cited by Clearcals for a 240g serving, which likely includes both milk and syrup, is reported to contain around 188.7 kcal. This is a substantial increase, and the final number will vary based on the fat content of the milk (whole milk vs. skim milk).

Comparison table: Rooh Afza calorie breakdown


Preparation Method	Approx. Syrup (30 ml)	Liquid Volume	Approximate Total Calories	Main Calorie Source	Notes
With Water	2 tbsp (30 ml)	210 ml Water	67–90 kcal	Syrup's Sugar	Lowest calorie option. Varies based on syrup amount.
With Skim Milk	2 tbsp (30 ml)	210 ml Skim Milk	~150–170 kcal	Syrup + Milk's Carbs & Protein	Skim milk adds calories from protein and lactose.
With Whole Milk	2 tbsp (30 ml)	210 ml Whole Milk	~190–210 kcal	Syrup + Milk's Fats & Carbs	The highest calorie option due to milk fat.
Rooh Afza Lite with Water	2 tbsp (30 ml)	210 ml Water	Negligible	Zero added sugar	For dieters; uses sugar substitutes.

How to enjoy Rooh Afza with fewer calories

Given the high sugar content of traditional Rooh Afza, moderation is key for a health-conscious diet. For those looking to reduce their calorie and sugar intake, several strategies can be employed:

Use less syrup: This is the most straightforward method. Instead of the recommended 2-3 tablespoons, use just one or a half. A half-teaspoon portion could have fewer than 10 calories.
Choose Rooh Afza Lite: Hamdard, the manufacturer, offers a 'Lite' version with zero added sugar and significantly fewer calories, making it suitable for those watching their weight or blood sugar levels.
Enhance with natural flavors: For a flavorful, lower-calorie drink, you can add ingredients like fresh lemon juice, mint leaves, or basil seeds (sabja seeds) to water with only a minimal splash of the syrup. Basil seeds are especially good as they are cooling and aid digestion.
Alternative mixes: Try mixing a small amount of Rooh Afza with unsweetened seltzer or sparkling water for a fizzy, refreshing beverage that feels indulgent but isn't laden with sugar. This avoids the milk calories completely.
Portion control: Be mindful of glass size. Instead of a large tumbler, opt for a smaller glass to help control overall calorie consumption, particularly if you are including dairy.

The health context and implications

While Rooh Afza is often celebrated as a refreshing herbal concoction, it is essentially a sugar-rich syrup. The original formulation included more herbal ingredients, but the modern commercial product is primarily sugar with artificial colorings and flavors. Excessive consumption can lead to negative health outcomes such as weight gain, dental issues, and increased risk for conditions like type 2 diabetes. Medical experts caution against regular, heavy consumption due to the high sugar load.

Conclusion

Understanding the calorie content of your Rooh Afza depends entirely on your preparation. While the syrup itself is high in sugar and calories, mindful serving sizes and choice of mixer can make a significant difference. Using water will result in the lowest calorie option, while adding milk will increase it substantially. For those seeking a truly low-calorie alternative, the 'Lite' version or a homemade herbal infusion with minimal syrup are the best choices. Ultimately, enjoying this traditional beverage in moderation is the key to balancing its refreshing taste with a healthy lifestyle. Learn more about the history and formulation of Rooh Afza and the health considerations associated with it.

Frequently Asked Questions

A standard glass of Rooh Afza (about 240 ml), prepared with 30 ml (2 tablespoons) of syrup and water, contains approximately 67 to 90 calories, depending on the specific product formulation.

Yes, a glass of Rooh Afza made with milk has more calories than one made with water. The added calories come from the fat, protein, and lactose present in the milk. A recipe cited by Clearcals for a 240g glass with milk suggests it can contain nearly 190 kcal.

Yes, the manufacturer offers a version called 'Rooh Afza Lite,' which is explicitly marketed as having zero added sugar and significantly fewer calories than the traditional syrup, making it a suitable choice for those on a diet.

The main source of calories in traditional Rooh Afza is refined sugar. The syrup is a concentrated sugar solution, meaning a small serving contains a high amount of sugar, contributing to almost all of its calories.

Due to its very high sugar content, regular consumption of traditional Rooh Afza is not considered healthy. While originally formulated with herbs, the modern product is primarily sugar syrup, and excessive intake can contribute to weight gain and blood sugar issues.

To reduce the calories, you can use less syrup, opt for the sugar-free 'Lite' version, or add natural flavorings like lemon juice and mint to water for a lighter beverage.

Rooh Afza's syrup is very concentrated in sugar. While you add less to a drink, the proportion of sugar in the syrup itself is very high. Many experts note that a standard serving contains a high amount of sugar, comparable to or even more than some sodas on a ml-for-ml basis, and caution against frequent consumption.