Is Lassi High in Calories? A Comprehensive Guide to Your Favorite Drink

December 18, 2025 •

4 min read

With approximately 150-200 calories per serving, a traditional sweet lassi can indeed be a source of significant calories, but it's not the whole story. A lassi's calorie count varies dramatically based on ingredients like yogurt type, added sugars, and extra flavorings. Understanding these variations is key to determining if lassi is high in calories for your specific dietary needs.

Quick Summary

The calorie content of lassi is highly variable depending on its preparation. Homemade and salted versions are typically lower in calories and better for weight management than sweet or flavored options, especially store-bought ones loaded with sugar and fat. Key factors include the type of yogurt, sweeteners, and any rich additions like cream or fruit pulp.

Key Points

Calorie Content Varies Greatly: The calorie count of lassi depends heavily on the type of yogurt, sweeteners, and additions used.
Sweet Lassi is Higher in Calories: Versions with added sugar, honey, or fruit pulp contain significantly more calories than their plain or salted counterparts.
Homemade Versions are Best for Calorie Control: Making lassi at home allows you to use low-fat yogurt and natural or no sweeteners to keep calories in check.
Salted Lassi is Typically Low-Calorie: Simple salted lassi, made with low-fat yogurt and spices, is a hydrating and low-calorie option.
Lassi Aids Weight Loss when Prepared Properly: When made with low-fat yogurt and minimal sugar, its high protein and probiotic content can promote fullness and support digestion.
Restaurant Lassis can be Calorie-Dense: Commercial and restaurant lassis often contain full-fat dairy and excessive sugar, resulting in a much higher calorie count.

Decoding the Calories in Lassi

Lassi, a beloved yogurt-based drink originating from the Indian subcontinent, has a reputation as a refreshing and probiotic-rich beverage. However, when it comes to managing calorie intake, the question, 'Is lassi high in calories?' is a valid one that requires a closer look. The short answer is: it depends entirely on how it's prepared and what ingredients are used. A simple homemade lassi with low-fat yogurt and no added sugar is a far cry from a creamy, sugar-laden mango lassi from a restaurant.

The Calorie Calculation: What Affects It?

The calorie count of lassi is a direct function of its components. Here are the key factors that contribute to the final tally:

Type of Yogurt: The base ingredient, yogurt, can range from low-fat or non-fat to full-fat or Greek yogurt. A lassi made with full-fat yogurt will have a significantly higher calorie count than one made with low-fat yogurt.
Sweeteners: Added sugar is a major source of calories in sweet lassi varieties. Many recipes call for several teaspoons of sugar, honey, or other syrups, dramatically increasing the overall energy content. Healthier alternatives include natural sweeteners in moderation, or simply omitting them.
Additions: Flavored lassis, such as mango or fruit lassi, often contain fruit pulp or syrup, which adds both natural and sometimes extra sugar. Decadent restaurant versions might include clotted cream (malai), ice cream, or nuts, pushing the calorie count much higher.
Portion Size: The quantity of the serving is also critical. A small glass of homemade lassi has fewer calories than a large serving from a commercial outlet, where portions can be considerably bigger.

Sweet vs. Savory: A Calorie Showdown

To better understand how ingredients influence calories, let's compare different types of lassi. The table below provides a general comparison, though specific values can vary based on exact recipes.


Lassi Type	Calorie Range (Approx. per 250ml)	Key Calorie Sources	Health Considerations
Plain/Salted Lassi	80-130 kcal	Low-fat yogurt, salt, spices	Excellent low-calorie choice; aids digestion.
Sweet Lassi	150-200+ kcal	Yogurt, added sugar/honey	Higher in calories due to sweeteners; consume in moderation.
Mango Lassi	250-360+ kcal	Yogurt, mango pulp, added sugar	Can be high in sugar and calories; best as an occasional treat.
Restaurant Lassi (Sweet/Flavored)	200-400+ kcal	Full-fat dairy, high amounts of sugar/cream	Often very high in calories; best to inquire about ingredients.

How to Make Lassi a Healthy, Low-Calorie Beverage

If you're watching your calorie intake but still want to enjoy a refreshing glass of lassi, customizing your own is the best approach. Making lassi at home gives you complete control over the ingredients. Here are some tips to create a healthy, low-calorie version:

Choose the Right Yogurt: Opt for low-fat, non-fat, or Greek yogurt to significantly reduce the fat and calorie content. Greek yogurt also offers a higher protein content, which can help increase satiety.
Eliminate Added Sugar: Skip the white sugar entirely. Instead, use a very small amount of a natural sweetener like honey or stevia, or let the sweetness of fruit be the primary flavor.
Embrace Spices and Herbs: For savory lassi, use a generous pinch of roasted cumin powder, mint leaves, or ginger. For a sweet version, a dash of cardamom or saffron provides flavor without calories.
Use Low-Sugar Fruits: If you want a fruit lassi, use low-sugar options like berries instead of high-sugar mangoes or bananas.
Use Water, Not Milk: Blend with water instead of milk to thin the yogurt, which reduces the overall calorie and fat content.
Control Portion Sizes: Be mindful of serving size, especially for richer variations. A smaller glass can still be a satisfying treat without the calorie load.

The Role of Lassi in Weight Management

When prepared correctly, lassi can be a beneficial part of a weight management plan. The high protein content of yogurt helps you feel full for longer, reducing the urge to snack unnecessarily. Furthermore, the probiotics in yogurt are known to aid digestion and promote a healthy gut microbiome, which is linked to better weight management. It's a much healthier alternative to sugary soft drinks or fruit juices that offer little to no nutritional value. Moderation, however, is key, even with healthy versions. A high-calorie, rich lassi can easily sabotage a weight loss diet.

Conclusion

In summary, whether lassi is high in calories is not a simple yes or no. The nutritional profile is directly dependent on its ingredients and preparation. By opting for a homemade, plain, or savory lassi made with low-fat yogurt and minimal or no sugar, you can enjoy a refreshing, low-calorie, and nutritious beverage that can even aid in weight management. In contrast, commercially produced, sweet, or fruit-flavored versions, particularly those with added cream and sugar, can be unexpectedly high in calories and should be consumed sparingly. Ultimately, for a health-conscious individual, the key is mindful consumption and smart ingredient choices.

To learn more about the nutritional science behind probiotics and weight management, check out this resource: ResearchGate.

Frequently Asked Questions

Yes, salted lassi made with low-fat yogurt, water, and spices like cumin is typically a low-calorie drink and a good choice for weight management.

Drinking sweet lassi with added sugar and cream can contribute to weight gain, while a plain or savory lassi made with low-fat yogurt can be part of a healthy diet without causing weight gain.

A typical serving of mango lassi can contain anywhere from 250 to over 350 calories, especially in restaurants where it is often made with whole milk, sugar, and rich mango pulp.

Homemade lassi is almost always healthier because you can control the ingredients, using low-fat yogurt and limiting added sugars. Store-bought lassi often contains higher amounts of added sugar and fat.

Yes, a plain or salted lassi made with low-fat yogurt can be consumed daily as part of a balanced diet. However, moderation is key, especially if you add any high-calorie ingredients.

Plain lassi or salted lassi made with low-fat yogurt and water, and flavored with spices like cumin or mint, is the best option for weight loss.

To make a low-calorie mango lassi, use non-fat Greek yogurt, blend with water, a small amount of fresh mango, and opt for a natural sweetener like stevia instead of sugar.