Which is Healthier, Lassi or Buttermilk?

November 12, 2025 •

4 min read

With approximately 75% less fat and 50% fewer calories, traditional buttermilk typically outperforms lassi as the healthier option. However, the healthier choice depends heavily on how each beverage is prepared and the individual's health goals, as both are potent sources of probiotics and vital nutrients.

Quick Summary

This article analyzes the nutritional profiles and health benefits of lassi and buttermilk, clarifying their differences in calories, fat content, and probiotic levels. It helps readers determine which yogurt-based drink better aligns with their dietary needs, whether for weight management, digestion, or general wellness.

Key Points

Calorie Comparison: Traditional buttermilk is significantly lower in calories and fat than sweet lassi, making it better for weight management.
Digestive Aid: Buttermilk's thinner consistency and savory spices make it a superior digestive aid, soothing the stomach and combating acidity.
Probiotics: Both drinks are rich in probiotics from their yogurt base, but buttermilk's benefits are not counteracted by high sugar content.
Hydration: Buttermilk, with its high water and electrolyte content, is a more effective hydrating beverage than thick, creamy lassi.
Sugar Content: Sweet lassi, especially commercially prepared versions, is loaded with sugar, which can lead to weight gain and blood sugar spikes.
Preparation Matters: Opting for homemade versions of either drink gives you full control over ingredients and helps you avoid excessive sugar, fat, and sodium.

Both lassi and buttermilk (chaas) are traditional, curd-based beverages popular throughout South Asia, cherished for their cooling and digestive properties. While they share a base ingredient, their preparation methods and nutritional profiles diverge significantly, making one a richer, more indulgent drink and the other a lighter, more refreshing tonic. For those focused on weight management and hydration, buttermilk is often the superior choice, but for a nutrient-dense, filling snack, lassi might be preferable.

The Fundamental Differences: Preparation and Ingredients

How Lassi is Made

Lassi is a thick, creamy beverage made by blending yogurt with water or milk. Depending on the flavor, it is either sweetened with sugar, honey, or fruit pulp (such as in mango lassi) or made salty with spices like cumin and black salt. The sweet varieties often include additional ingredients like nuts, cream (malai), or rosewater, which significantly increase their caloric and fat content.

How Buttermilk (Chaas) is Made

Traditional buttermilk is the watery liquid left behind after churning butter from cream. The modern, more common version, often called chaas, is made by blending yogurt with a much larger proportion of water. It is typically flavored with salt, roasted cumin powder (jeera), mint leaves, and sometimes ginger or green chili, resulting in a thin, savory, and hydrating drink. This process gives buttermilk its low-fat, low-calorie profile.

A Comparison of Nutritional Content

When assessing which beverage is healthier, it is critical to compare their nutrient density, calorie count, and the specific additives used in their preparation. This side-by-side comparison highlights the key differences.


Feature	Lassi (Sweet)	Buttermilk (Chaas)
Calories	High (150-200+ kcal per glass)	Low (40-45 kcal per glass)
Fat Content	Higher, especially with added cream	Very Low (trace levels)
Sugar Content	High, from added sugar or fruit	None (in the savory version)
Protein	Good source, but often overshadowed by sugar	Good source
Probiotics	Rich in live microorganisms	Very rich in live microorganisms
Consistency	Thick and creamy	Thin and watery
Flavor	Sweet or Savory	Primarily Savory
Digestion	Can aid digestion, but rich versions may be heavy	Excellent for digestion, soothes acidity
Hydration	Provides hydration but less effective than buttermilk	Superior for hydration due to high water content
Weight Management	Can contribute to weight gain due to high calories	Ideal for weight loss due to low-calorie content

Digestion and Gut Health: The Probiotic Advantage

Both drinks are excellent for gut health due to their probiotic content, stemming from the yogurt base. Probiotics are beneficial bacteria that promote a healthy digestive system, aid in nutrient absorption, and can help prevent issues like bloating and constipation. However, buttermilk, especially the savory chaas, is often considered superior for digestive purposes. Its lighter, thinner consistency and natural spices like cumin are known in Ayurveda to aid digestion, particularly after a heavy meal. Some Ayurvedic traditions even refer to buttermilk as a "digestive or cleaning drink". Conversely, while lassi is also probiotic-rich, its high sugar and fat content can sometimes slow down digestion, particularly if consumed in large quantities.

Weight Management Considerations

For those watching their waistline, the calorie difference between lassi and buttermilk is significant. A single glass of sweet, creamy lassi can easily contain 150-200 calories, or more if extra cream is added. This makes it more of a dessert or meal replacement. Buttermilk, by contrast, contains only 40-45 calories per glass and is extremely low in fat. Its high water content makes it an excellent, low-calorie hydrator that can help curb hunger without adding significant calories. The savory spices in chaas also support metabolism, further aiding in weight management.

Hydration and Replenishing Electrolytes

In warm weather, hydration is crucial, and both beverages can help. Buttermilk's high water content and mineral profile, including electrolytes like potassium and sodium (from salt), make it an exceptional natural hydrator. It is an ancient and effective way to replenish fluids after heat exposure or physical activity. While lassi also contains water, its thicker consistency and often high sugar load mean it is not as efficient for simple hydration compared to its lighter counterpart.

The Healthiest Choice Depends on Your Goal

Ultimately, the choice between lassi and buttermilk comes down to your specific health objectives. For daily consumption, hydration, and weight loss, buttermilk is the unequivocally healthier option. It offers a low-calorie, low-fat source of probiotics and vital minerals that supports digestion without the sugar overload. For those looking for a calorie-dense, indulgent treat or a more filling post-workout meal, a homemade, low-sugar lassi can be a delicious and protein-rich choice. A plain, low-fat lassi can be a good middle ground. It is important to avoid the high sugar, high-fat, and high-sodium commercial versions of both beverages and opt for homemade preparations whenever possible to control the ingredients.

Conclusion: Making Your Decision

In the health debate of which is healthier, lassi or buttermilk, buttermilk generally takes the lead due to its significantly lower calorie and fat content, as well as its superior digestive benefits. Its light, savory profile makes it an ideal daily beverage for digestion and hydration, while lassi, especially the sweet and creamy version, is better reserved as a rich, occasional treat. The healthiest choice is always a homemade one, allowing for complete control over sugar, fat, and salt content.

Final Recommendations

For weight management: Opt for spiced buttermilk (chaas).
For maximum hydration: Choose buttermilk.
For a nutrient-dense snack: A homemade, low-sugar lassi can be beneficial.
For digestive health: Buttermilk is considered more effective, especially after meals.
For daily consumption: Buttermilk's low-calorie profile makes it a better everyday choice.

Frequently Asked Questions

Buttermilk has a lower lactose content due to the fermentation process, which makes it easier for many lactose-intolerant individuals to digest. Lassi, while also fermented, can still cause issues depending on the yogurt and preparation, so buttermilk is generally the safer option.

No, traditional buttermilk is the byproduct of churning butter and is very low in fat. Most store-bought buttermilk is cultured milk with added bacteria, though it still has probiotic benefits. Homemade chaas, a diluted yogurt drink, is the closest equivalent to the traditional beverage.

Sweet lassi can be healthy if made at home with minimal natural sweeteners like honey or fruits and low-fat yogurt. However, due to its higher sugar and calorie content, it should be consumed in moderation as a treat, not an everyday health drink.

Buttermilk is traditionally consumed after meals, especially lunch, to aid digestion. Lassi can be consumed as a filling snack or post-workout drink due to its higher protein and calorie content. Avoid very cold drinks during or after meals, as this can slow digestion.

Buttermilk is better for weight loss because it is lower in calories and fat, helping to promote a calorie deficit. Lassi, particularly the sweetened versions, is calorie-dense and can contribute to weight gain if consumed frequently.

Common spices used in savory buttermilk include roasted cumin powder, black salt, and sometimes fresh mint leaves, ginger, or green chili. These spices enhance flavor and have additional digestive benefits.

Yes, moderation is key for both. Excessive consumption of buttermilk can lead to high sodium intake, while too much sweet lassi can cause weight gain due to its high sugar content. It's best to consume 1-2 glasses daily as part of a balanced diet.