How much protein is in shardai? A detailed nutritional breakdown

November 20, 2025 •

4 min read

A typical 250ml glass of traditional, homemade shardai contains approximately 6–12 grams of protein, primarily sourced from milk, nuts, and seeds. This refreshing beverage, also known as thandai, is a wholesome and delicious way to supplement your daily protein intake.

Quick Summary

The protein content of shardai varies based on ingredients, with traditional recipes offering 6–12 grams per serving. Homemade versions allow for customization by adding more nuts or seeds to increase protein levels.

Key Points

Variable Protein: A 250ml glass of traditional shardai typically contains between 6 and 12 grams of protein, sourced from milk, nuts, and seeds.
Homemade vs. Store-bought: Homemade recipes offer more control and usually provide higher protein content than commercial powders, which can be higher in sugar.
Protein Sources: The primary protein comes from milk, and a mixture of nuts like almonds and seeds such as poppy and melon seeds.
Boosting Protein: To increase protein, one can add more nuts and seeds or mix in a scoop of protein powder.
Balanced Nutrition: Beyond protein, shardai is rich in healthy fats, fiber, vitamins, and antioxidants from its natural ingredients.
Flavorful Alternative: While not a replacement for dedicated protein shakes, shardai is a delicious and nutritious beverage for supplementing protein intake.

Understanding the Protein in Shardai

Shardai, often called thandai, is a traditional Indian cooling beverage with a complex nutritional profile. Its protein content is not standardized but is a product of its core ingredients: milk, and a blend of nuts and seeds. The final protein count is a cumulative result of the recipe, proportions, and preparation method. Unlike commercial protein shakes that deliver a fixed, high amount of isolated protein, shardai offers a more balanced nutritional package of protein, healthy fats, and micronutrients.

Core Protein Sources in a Traditional Recipe

Milk: The base of most shardai recipes is milk, which provides high-quality, complete protein containing all essential amino acids. Full-fat milk will contribute more protein than lower-fat alternatives, though the difference is not vast. A 250ml serving can offer around 8 grams of protein from the milk alone.
Nuts: Almonds and pistachios are key protein contributors. Almonds are particularly rich, with about 21 grams of protein per 100 grams, and are packed with healthy fats, fiber, and Vitamin E. The amount of nuts used in the paste will directly influence the final protein count.
Seeds: A traditional blend includes seeds such as poppy seeds (khus khus), melon seeds (magaz), and sometimes pumpkin or sunflower seeds. These seeds are excellent sources of plant-based protein, fiber, and minerals like magnesium and zinc. Poppy seeds, for instance, are noted for their fiber and protein content.

Factors Influencing Protein Content

The protein level in your glass of shardai is not static. Several factors can either increase or decrease the final value.

Recipe Variations: The ratio of nuts to milk is critical. A recipe using a denser, nut-heavy paste will naturally have more protein than one with a lighter, water-based foundation. Some regional versions might emphasize different ingredients, shifting the overall nutritional composition.
Homemade vs. Store-Bought: Homemade shardai offers the greatest control over ingredients. Store-bought shardai powders or mixes may have a lower protein content and higher sugar levels to enhance flavor and shelf-life. Always check the nutritional label of commercial products.
Preparation Method: The fineness of the grind can also play a small role. A well-ground and strained shardai might lose some insoluble fiber and minute protein amounts, although most of the nutrients are extracted into the liquid.

How to Create a High-Protein Shardai

For those looking to boost the protein in their shardai, several simple modifications can make a significant difference:

Increase Nuts and Seeds: Simply adding more almonds, pistachios, cashews, or a blend of melon and pumpkin seeds to your recipe will naturally increase the protein content.
Add Protein Powder: For a quick and easy boost, stir a scoop of unflavored or vanilla-flavored protein powder (whey, casein, or a plant-based option) into your finished shardai. This is an effective way to mimic a standard protein shake while keeping the traditional flavor profile.
Use Fortified Milk: Opt for milk fortified with extra protein, or use a higher-protein plant-based milk alternative like soy or fortified almond milk to increase the overall protein content.

Comparison: Shardai vs. Protein Shake

While shardai can be a good source of protein, it serves a different purpose than a targeted protein shake. This table clarifies the distinction.


Feature	Traditional Shardai	Commercial Protein Shake
Protein Content	6–12g per 250ml serving	Often 20–30g+ per serving
Protein Source	Milk, nuts, seeds	Isolated protein powder (whey, soy, casein)
Micronutrients	Rich in natural vitamins, minerals, antioxidants	May be fortified, but typically fewer natural micronutrients
Fat Content	Contains healthy fats from nuts and seeds	Can be low in fat, depending on the product
Purpose	Nutritious, cooling beverage	Targeted muscle recovery, high-protein supplementation
Flavor	Naturally spiced, nutty, and creamy	Comes in various standard flavors (e.g., chocolate, vanilla)

Health Benefits Beyond Protein

In addition to its protein content, shardai offers a range of other health benefits. The blend of spices and seeds is known for its cooling properties, making it a popular drink during summer months. Fennel seeds and cardamom can aid digestion, reduce bloating, and soothe the stomach. Poppy seeds are a good source of fiber, which helps prevent constipation. The antioxidants from ingredients like saffron, black pepper, and rose petals help combat oxidative stress and inflammation.

Conclusion: A Nutritious and Protein-Contributing Drink

In summary, the protein content in shardai is a welcome nutritional bonus, ranging from 6 to 12 grams per glass in a homemade recipe. This level is not as concentrated as a specialized protein shake but is part of a much broader nutritional profile rich in healthy fats, fiber, vitamins, and minerals. The amount of protein is highly customizable, allowing for easy enhancement by adjusting the quantity of nuts and seeds or adding supplemental protein. Whether enjoyed as a traditional cooling beverage or a slightly modified protein boost, shardai remains a flavorful and healthy choice. For more details on the nutrient composition of its key ingredients, you can refer to authoritative nutrition databases like the USDA FoodData Central.

Frequently Asked Questions

Yes, shardai is an excellent source of vegetarian protein, as it contains plant-based protein from nuts and seeds, in addition to dairy protein from milk. For vegans, using a high-protein plant-based milk ensures a protein-rich option.

Yes, you can easily make a vegan version of shardai by replacing cow's milk with high-protein plant-based alternatives like almond milk, soy milk, or oat milk. This customization also allows for controlling the flavor profile.

Store-bought shardai or thandai mixes and powders typically have a lower protein content per serving compared to homemade versions. They may also contain higher amounts of sugar. It is best to check the nutritional label for accurate information.

The most effective ways to boost protein are by adding a higher quantity of nuts and seeds, or by mixing a scoop of unflavored or vanilla protein powder directly into the finished drink.

Yes, the protein level can vary greatly depending on the recipe. Recipes that use more nuts, seeds, and full-fat milk will have a higher protein count than those that use more water or fewer solid ingredients.

Yes, beyond protein, shardai is known for its cooling properties, digestive aid from fennel seeds, and antioxidants from ingredients like saffron and black pepper.

While nutritious, shardai is not a direct replacement for a dedicated protein shake, which is formulated to deliver a high, specific amount of protein for muscle recovery. Shardai offers a broader range of nutrients but is lower in concentrated protein.