How Much Sugar Is in a Glass of Lassi?

December 28, 2025 •

4 min read

According to nutritional data, a single serving of a store-bought sweet lassi can contain over 30 grams of added sugar, often exceeding daily recommendations. This article investigates exactly how much sugar is in a glass of lassi, breaking down the factors that influence its sugar content and offering healthier alternatives for this popular beverage.

Quick Summary

The sugar content in a glass of lassi varies significantly based on preparation, ingredients, and type, with store-bought varieties often having excessive added sugar. Making lassi at home allows for control over sweetness by using natural sugars from fruits or minimal sweeteners, contrasting sharply with commercially produced versions that can be surprisingly high in sugar.

Key Points

Homemade vs. Store-Bought: Homemade lassi allows for complete sugar control, whereas store-bought versions often contain excessive added sugars for flavor consistency.
Natural vs. Added Sugar: Lassi contains natural lactose from yogurt, but added sugars are the primary source of high sugar content, especially in sweet and flavored varieties.
Mango Lassi Sugar Count: A glass of mango lassi can be surprisingly high in sugar (30-40g+), combining natural mango fructose with significant added sweeteners.
Salted Lassi is Low-Sugar: The savory, salted version of lassi (chaas) contains virtually no added sugar, relying on spices like cumin for flavor, making it a healthier option.
Reduce Sugar at Home: Make healthier lassi by using unsweetened yogurt, less sugar, or natural fruit purees like mango or honey for a controlled sweetness.
Health Impacts of High Sugar: High sugar lassi can cause blood sugar spikes, energy crashes, and weight gain, diminishing the health benefits of the yogurt base.

Understanding the Sugar in Your Lassi

The amount of sugar in a glass of lassi is not a fixed number. It's a complex blend of both natural sugars, primarily lactose from the yogurt and fructose from any fruit, and added sugars, which are used to sweeten the drink. The final sugar count is highly dependent on whether the lassi is homemade or store-bought, and what type of lassi it is.

Homemade vs. Store-Bought Lassi: A Sweetness Showdown

When you make lassi at home, you have complete control over the ingredients, especially the amount of added sugar. A standard sweet Punjabi lassi recipe might call for 2 to 4 tablespoons of sugar for a batch, but this can be adjusted or replaced entirely. Many people opt for alternative sweeteners like honey, or rely on the natural sweetness of fruits like mangoes.

Conversely, store-bought lassis are often laden with high quantities of added sugar to achieve a consistent, palatable sweetness for a mass market. For instance, a 250ml serving of a commercial lassi brand can contain up to 30 grams of total sugar, with a significant portion being added sugar. This added sugar has no nutritional value and contributes to a high caloric load without providing additional nutrients.

The Sugar Content of Different Lassi Varieties

Here is a breakdown of the typical sugar content found in various types of lassi. The figures are approximate and can vary based on serving size, ingredients, and preparation method.

Sweet Lassi: This classic version is made with yogurt, water, and sugar. A single glass can contain anywhere from 15 to 30 grams of sugar, depending on how much is added.
Mango Lassi: One of the most popular variations, mango lassi contains natural sugars from the mango pulp in addition to added sugar. A typical 8 fl oz serving can have upwards of 30-40 grams of sugar.
Salted Lassi (Chaas): The healthiest option in terms of sugar content, salted lassi contains no added sugar. It's flavored with salt and spices like cumin, making its sugar content almost zero, save for the natural lactose in the yogurt.
Banana Lassi: Recipes for banana lassi show sugar content can reach over 25 grams per glass, combining natural fruit sugars with added sweeteners.

Comparison Table: Sugar in Different Lassi Types


Lassi Type	Added Sugar (approx.)	Natural Sugar (approx.)	Total Sugar Range (per glass, 240ml)
Salted (Chaas)	0g	6-10g (lactose)	6-10g
Plain Homemade	0-10g	6-10g (lactose)	6-20g
Sweet Homemade	10-20g	6-10g (lactose)	16-30g
Sweet Store-Bought	15-25g	6-10g (lactose)	21-35g+
Mango Store-Bought	15-20g	15-20g (fructose+lactose)	30-40g+

Strategies to Reduce Sugar in Your Lassi

If you love lassi but are concerned about the high sugar content, here are some simple ways to make it a healthier treat:

Use unsweetened yogurt: The natural lactose in plain yogurt offers some sweetness without any additives. Opting for unsweetened Greek yogurt can also provide a thicker texture with less sugar.
Control the added sugar: When making lassi at home, you can decide exactly how much sweetener to add. Start with a small amount and taste as you go. You might find you don't need as much as you thought.
Utilize natural sweeteners: Instead of refined white sugar, use natural alternatives like honey, maple syrup, or stevia. While these still contain sugars, they can be used more sparingly.
Embrace fruit power: Mash up ripe fruits such as mango or banana to naturally sweeten your lassi. The added fiber and vitamins are an extra benefit.
Opt for savory: The salted version, or chaas, is an excellent, refreshing, and low-sugar alternative. Spices like cumin powder are known to aid digestion and add complex flavor without sugar.

The Impact of Excessive Sugar Consumption

Consuming high amounts of added sugar, such as what is found in many commercial sweet lassis, can have several negative health consequences. It can lead to an energy crash shortly after consumption, spike blood sugar levels, and contribute to weight gain. For individuals with diabetes, high-sugar lassi is especially problematic. Choosing low-sugar or no-sugar versions allows you to enjoy the probiotic benefits of yogurt without the adverse effects of excessive sugar intake.

Conclusion

While a glass of lassi can be a delicious and cooling treat, its sugar content is a critical factor to consider for health-conscious consumers. Store-bought versions, especially flavored ones like mango, can pack a significant sugar punch, often rivaling that of a soda. The healthiest approach is to make lassi at home, where you can control the ingredients and significantly reduce or eliminate added sugar. By choosing plain yogurt, using natural fruit for sweetness, or opting for a savory, salted lassi, you can enjoy all the probiotic and nutritional benefits of this traditional beverage without the sugar overload.

Frequently Asked Questions

Yes, lassi contains natural sugars primarily from two sources: lactose, which is the natural sugar found in yogurt and milk, and fructose, if fruits like mango or banana are used.

To make a low-sugar lassi, use plain, unsweetened yogurt and rely on the natural sweetness of ripe fruit or a minimal amount of a natural sweetener like honey. You can also make a savory, salted lassi with spices.

Yes, salted lassi is generally a much healthier option. It contains no added sugar, making it lower in calories. It's often flavored with beneficial spices like cumin and is excellent for digestion.

Store-bought lassis add significant amounts of sugar to cater to a broader consumer taste preference and to achieve a consistent flavor profile. This is different from the flexibility and control of making it at home.

A standard sweet lassi can contain between 15 to 30 grams of sugar or even more per glass, depending on whether it's homemade or store-bought and the amount of sweetener added.

Yes, you can use honey as a natural alternative to refined sugar. While honey is still a form of sugar, it can be used more sparingly and offers a different flavor profile. The best approach is to use it in moderation.

No, not all lassis are high in sugar. Salted lassi contains almost no sugar, and homemade versions allow you to control the sugar content precisely. The sugar level depends heavily on the type and preparation method.