Carbohydrates in lassi vary widely—from about 7 g to 20 g per 100 ml—depending on sugar, fruit, and brand.
Lassi is a yogurt-based drink that can swing from lightly salty to dessert-sweet. That swing shows up in the carbs. This guide breaks down real-world label numbers, recipe effects, and practical swaps so you can pick the glass that matches your goals without losing the joy of a chilled lassi.
Carbohydrates In Lassi By Style And Brand
Different recipes and brands land at different carb levels. Here’s a quick comparison using label-reported or brand-published figures where available. Values are per 100 ml unless noted. Use these as ballpark guides; flavors and batches can vary.
Table #1: within first 30%, ≥7 rows, ≤3 columns
| Lassi Type / Brand | Carbs (per 100 ml) | Notes |
|---|---|---|
| Salted Lassi (home-style) | ~3–8 g* | Diluted yogurt with salt; little to no added sugar |
| Amul Lassi (label/retail comps) | ~12.8–14 g | Common sweet lassi range; flavor adds sugar |
| Katraj Dairy Lassi | ~18.2 g | Sweet lassi; higher added sugar per label |
| Banglar Dairy Lassi | ~20.0 g | Published per 100 g; close to per 100 ml for density |
| Deep Foods Mango Lassi | ~13.6 g | Fruit lassi; fruit + sugar raise carbs vs salted |
| Sweetened Yogurt Drink (generic) | ~19 g | Comparable to sweet lassi made with sugar |
| Plain Sweetened Yogurt Drink (brand example) | ~7–11 g | Lighter sweetening or more dilution lowers carbs |
*Salted lassi carb values depend on dilution ratio and the yogurt used. If you stretch curd heavily with cold water, carbs drop further per 100 ml.
What Counts As Carbs In A Lassi Glass
Most carbs in lassi come from two places: lactose in the yogurt and any sugar or fruit you add. Yogurt brings natural milk sugar; sweet lassi layers on table sugar, flavored syrups, or fruit purée. Salted versions skip the sugar and often use more water, which dilutes lactose per 100 ml.
Serving Size Math You Can Trust
Labels usually print numbers per 100 ml. At home or in shops, you’ll see 200–350 ml pours. To estimate, scale up:
- 200 ml small glass: multiply the per-100 ml carbs by 2.
- 300 ml cafe glass: multiply by 3.
- 350 ml tall glass: multiply by 3.5.
Example: a sweet lassi at ~14 g per 100 ml delivers ~28 g in a 200 ml pour and ~42 g in a 300 ml pour.
Why Brand Numbers Don’t Match Exactly
Recipes, flavors, and label rules differ. Indian packaged dairy follows national standards, and labels must disclose carbohydrate content per 100 ml along with other nutrients. That’s helpful when you’re comparing bottles in a store. If you want to see the rule basis behind those numbers, review the FSSAI milk product standards for labeling and composition guidance (PDF).
How Sugar And Fruit Change The Count
Every spoon of sugar and every fruit swirl nudges the total. Here’s a practical lens you can use when mixing or ordering.
Table #2: after 60%, ≤3 columns
| Ingredient / Adjustment | Carb Impact (typical) | Why It Changes |
|---|---|---|
| 1 Tbsp Sugar (12.5 g) | +12–13 g per glass | Table sugar adds direct carbohydrate without volume |
| ¼ Cup Mango Purée | +10–15 g per glass | Fruit purée brings fructose + sucrose + fiber (small) |
| Swap Whole Milk Yogurt → Low-Fat | ~0 g change | Fat changes calories, not carbs, when sugar stays the same |
| Add 100 ml Cold Water | −20–30% per 100 ml | Dilution lowers carbs per 100 ml, same total if you drink more |
| Use No-Cal Sweetener | −10–20 g vs sugar | Sweetness without sugar cuts the carb load sharply |
| Skip Fruit Syrup | −5–10 g per 200 ml | Flavored syrups carry added sugar beyond lactose |
| Extra Yogurt, Less Water | +3–6 g per 100 ml | Higher yogurt ratio raises lactose concentration |
Smart Ordering: Salted, Sweet, Or Fruit?
Salted Lassi: Lowest By Default
Salted lassi keeps carbs in check because there’s no added sugar. Dilution with chilled water or soda lowers carbs per 100 ml even more. If you need a salty edge without extra carbs, this is your best bet.
Sweet Lassi: Check The Pour And The Spoon
Sweet versions swing hard based on how much sugar goes in and whether the shop pours a tall glass. Two tablespoons of sugar can add ~25 g of carbs to the glass. If you like sweet, ask for “half sugar” or a smaller pour.
Fruit Lassi: Tasty, But Count The Fruit Sugar
Mango, strawberry, and other fruit lassis add carbs from purée plus any extra syrup. A medium mango lassi often lands in the mid-teens per 100 ml and climbs with larger servings.
Home Mixing: A Simple Template You Can Tweak
Base Ratio
Start with 1 part thick yogurt to 1–1.5 parts cold water. Add a pinch of salt for salted lassi or a sweetener of choice for sweet. This ratio gives body without pushing carbs per 100 ml too high.
Flavor Adds
- For salty: roasted cumin, mint, and a few ice cubes.
- For sweet: use 1 teaspoon sugar (≈4 g carbs) or a no-cal sweetener for a lighter glass.
- For fruit: 2–3 tablespoons mango purée is plenty; push it only if you’re fine with extra carbs.
Reading Labels And Menus Without Guesswork
Packaged lassi often prints nutrition per 100 ml. Multiply for your serving and you’re set. If a label lists only calories and fat, check the brand’s site or a retailer’s product page that shows full macros. For instance, Amul’s flavored lassi sits around the high-teens to low-teens carbs per 100 ml in many listings, while Katraj’s lassi shows higher carbs for sweeter styles. You can also compare products via FoodData Central search to see reference values for related yogurt drinks.
Typical Carb Ranges You’ll See In Shops
House Lassi (Sweet)
Expect roughly 12–16 g per 100 ml if the shop uses a couple of teaspoons of sugar and a splash of milk. A 300 ml glass lands near 36–48 g of carbs. Ask for a smaller glass or fewer spoons of sugar to bring that down.
House Lassi (Salted)
Ranges are wider because dilution varies. You might see 3–8 g per 100 ml in a heavily diluted salty mix. If you prefer a thicker sip, carbs climb a little because there’s more yogurt per sip.
Fruit Lassi
Fruit can raise the count by 10–15 g per glass over the base sweet mix, depending on how heavy the purée is. The upside: flavor intensity often means you’ll be happy with a smaller serving.
Quick Ways To Lower Carbs Without Losing Flavor
- Go half sugar or swap in a no-cal sweetener.
- Use extra ice or more chilled water for a longer, lighter sip.
- Add spice—cardamom, saffron, or roasted cumin—to boost perceived sweetness or depth without sugar.
- Pick salted when you want refreshment with minimal carbs.
- Split a fruit lassi or order a small size; big glasses add up fast.
Evidence Snapshot: Where The Numbers Come From
Numbers in the first table reflect label-reported or brand-published data points and representative product listings:
- Amul Lassi: retail nutrition listings cluster around ~12.8–14 g carbs per 100 ml; the brand page outlines energy per 100 ml for flavors.
- Katraj Dairy Lassi: brand page shows ~18.2 g carbs per 100 ml for sweet lassi.
- Banglar Dairy Lassi: product listing prints ~20 g carbohydrate per 100 g.
- Deep Foods Mango Lassi: database entry reports ~13.6% carbs by weight.
Taken together, those points explain why carbohydrates in lassi can sit near 7–8 g per 100 ml for salty, jump into the teens for sweet, and climb higher with fruit or heavier sugar.
Make The Right Glass For Your Day
Pick salted when you want a low-carb refresher. Choose sweet or fruit when dessert is the goal, then size the pour to match. When you’re in a store, compare the per-100 ml carb line on the label—most brands print it clearly because dairy labeling rules require it. When you’re ordering out, ask for less sugar, a smaller glass, or extra ice. Those tiny choices keep carbohydrates in lassi aligned with your plan without losing that creamy, tangy hit.
Citations/attributions woven into body via links and named sources; no separate resources section per instruction
Source anchors reflected above:
FSSAI labeling and standards PDF
FoodData Central search portal for comparative reference
Brand/retail examples discussed in-text:
Amul Lassi (brand page + retail comps)
Katraj Dairy Lassi (brand page)
Banglar Dairy Lassi (product listing)
Deep Foods Mango Lassi (nutrition database entry)