How Many Calories Are in 100g of Lassi?

November 12, 2025 •

3 min read

According to nutrition tracking databases, a standard plain lassi contains approximately 76-79 calories per 100g, though this number can vary substantially depending on the ingredients used. This makes it a refreshing, yet calorie-conscious choice, as long as you account for added sugars or fruits.

Quick Summary

The calorie count for lassi is influenced by its ingredients and preparation. Plain lassi has fewer calories than sweet or fruit-based versions, which contain added sugar and other calorie-dense components.

Key Points

Plain Lassi is Lowest: Plain, unsweetened lassi made with low-fat yogurt has the fewest calories, typically around 76-79 kcal per 100g.
Sugar is a Major Factor: The addition of sugar is the primary reason for the higher calorie count in sweet lassi, which can exceed 100 kcal per 100g.
Fruit Increases Calories: Mango and other fruit lassis contain more calories due to both the natural fruit sugars and often-added sweeteners, reaching up to 107 kcal per 100g.
Homemade Offers Control: Making your own lassi at home allows you to use low-fat yogurt and natural or no-sugar sweeteners, providing complete control over the calorie intake.
Full-Fat vs Low-Fat: The fat content of the yogurt is a significant determinant of the total calories; full-fat versions are considerably more caloric than low-fat alternatives.
Check Labels: For store-bought lassi, always check the nutritional labels as calorie counts can vary significantly between brands and versions.

Lassi is a traditional Indian beverage made from yogurt, water, and various seasonings, cherished for its cooling properties and rich taste. However, the calorie count is not one-size-fits-all. It can fluctuate wildly based on how it's prepared, the type of yogurt used, and what additional ingredients are mixed in. Understanding these differences is key for anyone watching their caloric intake.

Plain Lassi: The Calorie Baseline

The most basic form of lassi is the plain, or salted, variety. Made with just yogurt, water, and salt, it is the lowest in calories. Several sources indicate that plain lassi contains roughly 76-79 calories per 100g. This is due to its simple composition, relying solely on the natural sugars and fats present in the yogurt.

Factors Influencing Plain Lassi Calories

Yogurt Fat Content: Using full-fat yogurt will result in a higher calorie count compared to using low-fat or fat-free yogurt.
Added Ingredients: While plain lassi is typically just yogurt, water, and salt, some recipes might include a pinch of roasted cumin powder. Spices like cumin add flavor without significantly impacting the overall calorie count.

Sweet Lassi: Sugar's Impact

Sweet lassi introduces sugar to the mix, along with potential additions like rose water or cardamom. This immediately increases the calorie density. A homemade sweet lassi could range from 90 to over 110 calories per 100g, depending on the amount of sugar and fat content. Store-bought versions can sometimes be even higher due to pre-mixed sweeteners and other additives.

Mango Lassi: The Fruity Increase

Mango lassi is a popular, richer variation. The addition of mango pulp significantly boosts the sugar content and, consequently, the calories. Studies and food databases show that a mango lassi can contain between 86 and 107 calories per 100g, depending on the ripeness of the mango and the amount of sugar added. Other flavored lassis, such as saffron or pistachio, will also have higher calories due to their specific add-ins.

Comparison of Lassi Varieties (Calories per 100g)


Lassi Type	Approximate Calories (kcal)	Key Calorie Sources
Plain/Salted Lassi	76-79	Yogurt (fat, protein, natural sugar)
Sweet Lassi	90-113+	Yogurt, Added Sugar
Mango Lassi	86-107	Yogurt, Mango Pulp, Added Sugar
Kesar & Nuts Lassi	111	Yogurt, Nuts, Saffron, Sugar

How to Make a Healthy, Low-Calorie Lassi

If you're looking to enjoy lassi without the extra calories, making it at home is the best approach. It allows you complete control over the ingredients. Here is a simple recipe for a healthier lassi:

Ingredients:
- 1 cup low-fat or non-fat plain yogurt
- ½ cup chilled water
- Sugar-free sweetener (like stevia or erythritol) to taste
- A pinch of cardamom powder
- Ice cubes
Method:
1. Combine the yogurt and sweetener in a blender and blend until smooth and creamy.
2. Add the water, cardamom powder, and a few ice cubes.
3. Blend again until frothy.
4. Pour into a glass and serve immediately.

This method cuts down on calories significantly compared to store-bought or traditional recipes that use full-fat yogurt and copious amounts of sugar. You can also experiment with other low-calorie flavorings like mint or a squeeze of lemon juice.

Lassi for Weight Management: A Balanced View

Lassi can fit into a weight management plan, but with careful consideration. Its high protein content promotes satiety, helping you feel full for longer, which can prevent overeating. The probiotics in yogurt also support a healthy gut microbiome, which is linked to better digestion and weight control.

However, it's crucial to distinguish between different types. A large, rich, full-fat sweet or mango lassi could contain over 200 calories, similar to a small meal. Opting for a smaller portion of a plain or reduced-sugar lassi is a better strategy for calorie control. As always, moderation is key.

Conclusion: Your Lassi, Your Calories

In summary, the number of calories in 100g of lassi is a variable figure that is entirely dependent on its ingredients. Plain lassi made with low-fat yogurt is the most diet-friendly option, averaging around 76-79 calories per 100g. Sweetened and flavored versions, especially those with added fruit and cream, will have a higher caloric value due to extra sugar and fat. By making lassi at home, you can easily control the calories and enjoy this refreshing drink as part of a balanced diet. Whether for refreshment or a nutritional boost, understanding the ingredients is the first step to making a mindful choice.

Frequently Asked Questions

The two primary factors are the fat content of the yogurt and the amount of added sugar. Using full-fat yogurt and lots of sugar will result in a much higher calorie count than using low-fat yogurt and no or artificial sweeteners.

Lassi can be a healthy option, particularly if it is a plain, low-sugar version. Its protein and probiotics can aid digestion and increase satiety, helping with weight management. However, high-sugar, full-fat versions can lead to weight gain if consumed excessively.

Sweet lassi is generally higher in calories than plain lassi due to the addition of sugar. While plain lassi is about 76-79 kcal per 100g, sweet lassi can be over 100 kcal per 100g, depending on the recipe.

Homemade lassi is almost always a better choice for controlling calories and sugar. Store-bought lassis, while convenient, often contain more added sugars, syrups, and sometimes cream, increasing the overall calorie count.

Plain lassi made with low-fat or fat-free yogurt is the best option for calorie counters. By avoiding added sugars and rich ingredients, you can enjoy the drink's benefits with minimal caloric impact.

To reduce calories, use low-fat or non-fat yogurt, substitute sugar with a calorie-free sweetener, use water instead of milk, and opt for natural flavorings like a pinch of cardamom or mint instead of high-sugar fruit purees.

Individuals with diabetes should be cautious of sweet lassis due to their high sugar content. Plain or salted lassi made with low-fat yogurt and no added sugar is a much safer choice, as it won't cause a significant spike in blood sugar.