How Many Spoons of Sugar Are in Lassi? A Guide to Sweetness

November 12, 2025 •

4 min read

An average 8-ounce glass of sweet lassi can contain between 2 to 6 tablespoons of sugar, with the amount varying dramatically depending on the recipe. This guide explains how many spoons of sugar are in lassi, exploring traditional preparations, commercial products, and healthier homemade options to help you control your intake.

Quick Summary

The sugar content in lassi depends on the preparation method, with homemade versions typically allowing for better control than store-bought varieties. Recipes often call for 2-6 tablespoons of sugar per serving, but this can be adjusted. Numerous natural sweeteners and low-calorie alternatives can reduce sugar intake while maintaining a delicious taste.

Key Points

Variable Sugar Content: The amount of sugar in lassi is not standard; it depends on the recipe, ingredients, and whether it's homemade or store-bought.
Homemade Offers Control: Making lassi at home allows for precise control over sugar, with typical recipes using 2-6 tablespoons per serving for a sweet flavor.
Healthier Alternatives: Replace refined sugar with natural sweeteners like honey, maple syrup, dates, or ripe fruit puree to reduce added sugar content.
Consider Store-Bought Options: Commercially produced lassis often contain high amounts of added sugar, stabilizers, and preservatives.
Flavor Enhancement: Spices like cardamom, saffron, and a pinch of salt can boost flavor, making a low-sugar lassi just as satisfying.
Dietary Adaptability: Lassi can be customized for various dietary needs, including low-carb, vegan, and weight management goals.

The Variable Sweetness of Lassi

Lassi, a beloved yogurt-based drink from the Indian subcontinent, varies widely in its sweetness. The number of spoons of sugar in lassi is not a fixed quantity; it is a flexible ingredient that can be customized to personal taste. Traditional Punjabi sweet lassi is known for being rich and indulgent, often containing a generous amount of sugar to balance the yogurt's tang. In contrast, modern variations and health-conscious recipes can contain much less or even no added sugar, relying on natural fruit sweetness or alternative sweeteners.

Factors Influencing Sugar Content

Type of Lassi: Traditional sweet lassi uses more sugar, while fruit-flavored lassis (like mango) may require less, depending on the fruit's ripeness. Salted lassi, of course, contains no sugar.
Recipe Proportions: The ratio of yogurt to water or milk significantly impacts the final sweetness. A thicker, creamier lassi may feel less sweet with the same amount of sugar compared to a thinner version.
Yogurt's Sweetness: Pre-sweetened or flavored yogurts already contain sugar, so less or no additional sugar is needed.
Homemade vs. Store-Bought: Homemade lassi offers complete control over ingredients. Store-bought lassis, on the other hand, often have high added sugar to appeal to a wider market.

Homemade Lassi: Controlling Your Sugar

For those who prefer a less sweet beverage, homemade lassi is the best option. A standard recipe might use 3-4 tablespoons of sugar for a 2-cup yogurt base, which typically serves two people. A single tablespoon of sugar is roughly 12 grams, meaning a single glass could contain upwards of 24 grams of added sugar. The key is to add the sugar gradually and taste as you go.

To make a healthier version, consider these alternatives to refined white sugar:

Honey or Maple Syrup: These natural sweeteners can be used in smaller quantities due to their potent flavor. Start with 1-2 teaspoons.
Dates: For a fibrous, naturally sweet taste, blend a few pitted dates with the yogurt.
Fruit Puree: Sweet, ripe fruits like mango or banana can replace sugar entirely, adding vitamins and fiber.
Stevia or Monk Fruit: These calorie-free sweeteners are excellent for those monitoring their carbohydrate intake.

A Simple Reduced-Sugar Lassi Recipe

Blend 1 cup of plain, unsweetened yogurt with ½ cup chilled water or milk.
Add a sweetener of your choice, such as 1-2 teaspoons of honey or 2 pitted dates.
For flavor, add a pinch of cardamom powder.
Blend until smooth and frothy, then serve chilled.

Commercial Lassi vs. Homemade Comparison


Feature	Homemade Sweet Lassi	Store-Bought Lassi	Healthy Homemade Lassi
Sugar Control	Complete control; can be adjusted or omitted.	High, often excessive added sugar.	Complete control over low/no-sugar sweeteners.
Ingredients	Fresh yogurt, milk, water, spices, sugar to taste.	Contains preservatives, stabilizers, and high quantities of added sugars.	Fresh yogurt, milk, natural sweeteners, fruits.
Flavor Profile	Customizable, fresh, and often richer.	Consistent, but often cloyingly sweet and artificial-tasting.	Retains the natural yogurt and fruit flavors.
Nutritional Content	High in protein and probiotics, but can be high in sugar.	Can be very high in sugar and calories, potentially low on probiotics.	High in protein and probiotics; low in sugar.
Price	Typically more cost-effective.	Can be more expensive per serving.	Varies, can be low depending on ingredients.

Nutritional Considerations and Conclusion

While delicious, sweet lassi should be consumed in moderation due to its sugar content, especially commercial varieties. Excess sugar can contribute to inflammation and blood sugar spikes. However, a lassi made with natural sweeteners or fruit offers significant nutritional benefits, including probiotics for gut health, protein for satiety, and calcium from the yogurt. The decision on how many spoons of sugar to include is ultimately yours, based on your taste and health goals. You can enjoy a refreshing and satisfying lassi by opting for homemade recipes and exploring natural sweeteners.

For a deeper look into the health benefits of yogurt and its role in diet, you can refer to the Harvard T.H. Chan School of Public Health's article on yogurt.

How to Reduce Sugar Without Losing Flavor

To make a delicious low-sugar lassi, focus on enhancing natural flavors. Use very ripe, sweet fruit like mangoes or bananas. Add spices like cardamom, saffron, or a hint of rose water to provide a complex aroma and taste that distracts from the reduced sweetness. A pinch of salt in a sweet lassi can also enhance the perception of sweetness. Adding a bit of heavy whipping cream or full-fat yogurt can increase the richness, making the drink feel more indulgent even with less sugar.

Sweetener Swaps: A Quick Guide

Honey or Maple Syrup: Replace each tablespoon of sugar with 1 to 2 teaspoons of honey or maple syrup.
Medjool Dates: Blend 2-3 pitted Medjool dates per serving for a caramel-like sweetness and added fiber.
Stevia/Monk Fruit: Use according to package directions, as these are much sweeter than sugar.
Fruit: Use a handful of ripe mango, banana, or berries to naturally sweeten the blend.

Lassi for Different Dietary Needs

Diabetics: Traditional sweet lassi is not recommended due to high sugar content. Instead, use sugar-free alternatives like Stevia or Monk Fruit. Focus on low-carb fruits and Greek yogurt.
Weight Loss: Opt for a low-fat or Greek yogurt and replace added sugars with fruit or a natural sweetener. Greek yogurt offers higher protein, promoting fullness.
Vegan: Substitute dairy yogurt with a plant-based alternative such as almond, cashew, or soy yogurt. Soy yogurt offers protein comparable to dairy yogurt.
Health Enthusiasts: A homemade lassi with no added sugar, rich in probiotics from plain yogurt, and fiber from fruit, is a nutritional powerhouse.

By being mindful of your sugar choices, you can enjoy this classic beverage in a way that aligns with your dietary and health goals.

Frequently Asked Questions

A typical sweet lassi recipe can contain 3 to 4 tablespoons of sugar for a recipe using 2 cups of yogurt. This can result in a single large glass having over 24 grams of added sugar.

No, homemade lassi is almost always healthier. Store-bought versions often contain excessive added sugars and preservatives to extend shelf life and enhance taste, while homemade versions give you complete control over the ingredients.

You can use natural sweeteners like honey, maple syrup, dates, or ripe fruit puree (e.g., mango, banana). Artificial sweeteners like Stevia or Monk Fruit are also options for a zero-calorie alternative.

To make a less sweet lassi, simply reduce the amount of sugar. You can also use unsweetened plain yogurt and rely on the natural sweetness of ripe fruit, such as mango or berries, to flavor your drink.

Yes, a savory version known as chaas or salted lassi is very popular. It is made by blending yogurt with water, salt, roasted cumin powder, and sometimes mint.

Yes, yogurt contains lactose, a naturally occurring milk sugar. Unsweetened yogurt, therefore, contains some sugar, but it is not 'added sugar'.

Lassi, particularly a low-sugar, homemade version, provides probiotics for gut health, protein, and calcium from the yogurt. It is also very hydrating and refreshing, especially in hot weather.