How Many Calories in a 200 ml Sweet Lassi?

November 12, 2025 •

4 min read

A typical 200 ml serving of sweet lassi can contain anywhere from 150 to over 200 calories, a range that is highly dependent on the ingredients used. This variation means the calorie count can be significantly different between a homemade beverage and a commercial one.

Quick Summary

The calorie content of a 200 ml sweet lassi fluctuates based on yogurt fat content, sugar quantity, and additional ingredients like cream or fruit. A homemade version allows for precise control over the nutritional value, offering options for a lighter, healthier drink.

Key Points

Variable Calorie Count: A 200 ml sweet lassi typically contains between 150 and 200+ calories, depending on the ingredients.
Key Influencers: The primary factors affecting calories are the fat content of the yogurt, the amount of added sugar, and the inclusion of other high-calorie ingredients like cream.
Homemade vs. Commercial: Homemade lassi offers better calorie control, as store-bought versions often contain higher levels of sugar and fat.
Healthier Options: Opt for low-fat yogurt, use less sugar or a natural alternative, and avoid heavy cream to reduce the calorie content significantly.
Beneficial Nutrients: Despite the variable calories, lassi provides probiotics for gut health, protein for satiety, and calcium for bone health.
Consider Alternatives: For a much lower-calorie option, consider a salty or buttermilk lassi (chaas).

Understanding the Calorie Range

When asking how many calories in a 200 ml sweet lassi, it is important to know that there is no single answer. The calorie content is not static and depends on several key factors, primarily the type of yogurt, the amount of sugar, and any additional ingredients or toppings. Some nutritional databases suggest a figure of around 150 kcal for a 200 ml portion, while others report slightly higher values, up to 171 kcal or even 194 kcal for the same volume. This difference highlights the significant impact of ingredient choices on the final calorie count.

Key Ingredients and Their Caloric Impact

Each component of a sweet lassi contributes to its overall energy value. The use of full-fat versus low-fat yogurt, the sweetness level, and the incorporation of extra ingredients all play a role in determining the final calorie total.

Yogurt Base: The foundation of any lassi is yogurt, and its fat content is a primary determinant of calories. Full-fat yogurt is calorie-dense, while using low-fat or skim-milk yogurt can considerably reduce the total without sacrificing the creamy texture. Greek yogurt, with its higher protein content, can also create a thicker, more satisfying drink that can aid in satiety.
Sugar Content: Sweet lassi gets its name from its sweetness, and sugar is a major contributor of empty calories. A traditional recipe might use several teaspoons of sugar, significantly increasing the energy density. Reducing the amount of sugar or opting for natural sweeteners like honey (which still adds calories) or a zero-calorie sweetener is an effective strategy for a lighter drink.
Add-Ins and Toppings: Modern variations and restaurant-style lassis often include heavy cream (malai), nuts, or flavored syrups, which can substantially increase the calorie count. For example, a mango lassi will have additional calories from the fruit's natural sugars and pulp. Being mindful of these extras is crucial for calorie control.

Calorie Comparison: Homemade vs. Commercial Lassi

Store-bought and restaurant-prepared lassis are often designed for maximum flavor and sweetness, which translates to a higher calorie content. A commercially prepared 200 ml serving could easily exceed 200 calories, especially if it includes cream or extra sugar. A homemade lassi, on the other hand, allows for total customization, giving you complete control over the ingredients and, therefore, the calories.

A Simple Homemade Sweet Lassi Recipe

For those who prefer a lighter version, here is a basic recipe that allows for calorie control:

150 ml low-fat yogurt
50 ml water or low-fat milk
1-2 teaspoons of sugar, honey, or a sugar substitute
A pinch of cardamom powder
A few ice cubes

Blend all ingredients until smooth and frothy. By using low-fat yogurt and limiting the sweetener, you can create a refreshing beverage that is significantly lower in calories than its more decadent counterparts.

Nutritional Breakdown and Comparison

Here is a comparison table to illustrate how different ingredient choices can affect the calorie and macronutrient profile of a 200 ml sweet lassi.


Nutrient Profile (approximate)	High-Calorie Sweet Lassi	Low-Calorie Sweet Lassi
Energy	190 kcal	120 kcal
Fat	8-10 g	2-3 g
Carbohydrates	25-30 g	15-20 g
Protein	6-8 g	6-8 g
Added Sugars	15+ g	5-10 g (or less)

Health Benefits and Considerations

While the calorie count of a sweet lassi varies, the beverage offers several health benefits. Yogurt provides probiotics that are excellent for gut health, aids digestion, and boosts immunity. It is also a good source of calcium and protein, both essential for bone health and muscle maintenance. However, the high sugar content in some sweet lassis, particularly commercially prepared versions, can negate some of these benefits, especially for those watching their blood sugar or weight. For this reason, a homemade, low-sugar version is often the healthier choice.

Calorie-Conscious Lassi Alternatives

For those looking for an even lighter option, a salty or masala lassi is an excellent choice. Made with yogurt, water, salt, and spices like cumin and mint, it contains far fewer calories and is great for digestion. Another option is a buttermilk lassi (chaas), which is very low in calories and fat, containing up to 50% fewer calories than lassi. It is important to remember that for any food or drink, moderation is key to a healthy diet.

Conclusion

In summary, the number of calories in a 200 ml sweet lassi is not fixed and depends entirely on its preparation. It can range from approximately 150 kcal for a moderately sweetened version to over 200 kcal with the addition of cream and extra sugar. By choosing low-fat yogurt and reducing added sweeteners, you can enjoy a refreshing and probiotic-rich drink that fits within a calorie-controlled diet. As with all things, being mindful of ingredients and portion sizes is the most effective way to enjoy this delicious beverage responsibly. To find out more about the nutritional benefits of this popular drink, you can explore resources like oladoc.com which offer further insights.

Frequently Asked Questions

Sweet lassi is not ideal for weight loss due to its high sugar content. For a weight-loss friendly option, opt for a plain or salted lassi made with low-fat yogurt and no added sugar.

You can reduce calories by using low-fat or Greek yogurt, substituting sugar with a zero-calorie sweetener or less honey, and avoiding added cream or high-sugar fruit toppings.

Yes, there can be a significant difference. Homemade lassi allows for ingredient control, whereas many commercial brands add more sugar and fat for flavor, increasing the calorie count.

A mango lassi will almost always have more calories than a basic sweet lassi due to the additional sugar and carbohydrates from the mango pulp. The total can vary widely depending on the ripeness and amount of mango used.

Buttermilk is typically a healthier option as it is lower in both fat and calories than sweet lassi. It is often savory and prepared with spices, not sugar.

Lassi is rich in probiotics, which support gut health and digestion. It is also a good source of calcium, protein, and B vitamins, contributing to stronger bones and overall well-being.

For a healthier lassi, low-fat or Greek yogurt are excellent choices. They provide a creamy texture and are higher in protein while being lower in fat than full-fat alternatives.