Drinks

How Many Calories in Lassi?

Lassi is a blended yogurt drink from South Asian cuisine, sold at mamak and Indian restaurants across Malaysia in sweet mango, rose, or simple salted versions.

260kcal / 1 glass (mango lassi)
A standard mango lassi (300ml glass) comes in at around 260 calories. That is not a small number for a drink bro, and most of it is coming from the sugar and mango puree, not the yogurt itself. Salted lassi (namkeen) is a completely different story at just 110 calories. These are ballpark estimates since detailed lab data for the version served at your local mamak is basically nonexistent, so treat the numbers as honest guesses, not gospel.

Nutrition facts

Per 1 glass (mango lassi) (300g)AmountPer 100g
Calories260 kcal87 kcal
Protein8 g3 g
Carbs42 g14 g
Fat6 g2 g

Where the calories come from

Full-fat yogurt (150g)150g
102 kcal
Mango puree (80g)80g
50 kcal
Sugar (18g, ~4.5 tsp)18g
70 kcal
Whole milk (50ml)50g
33 kcal

The real talk

Lassi is a blended yogurt drink, usually full-fat yogurt thinned out with milk or water and then sweetened. You see it a lot at mamak stalls and Indian restaurants, sitting next to the teh tarik and Milo ais. The mango version is the crowd favourite, and at 260 calories per 300ml glass, it is more like a light dessert than a drink. The yogurt brings some protein (8g), which is actually decent, but the 18g of sugar and the mango puree push the carbs up to 42g. To be upfront, these numbers are estimates based on standard recipes because there is no solid lab data for the specific version your uncle's mamak is blending up. The actual calories could be 20 to 30 calories higher or lower depending on how heavy-handed they are with the sugar.

The biggest variable here is sugar. Some places dump in two tablespoons of sugar per glass without blinking. That alone can add another 60 to 90 calories. The size matters a lot too: a generous restaurant pour at 400ml bumps you to 345 calories without changing anything else. If you want to keep it lighter, ask for the salted lassi (namkeen) instead, which is just yogurt, water, and salt at around 110 calories. Or go for sweet lassi without fruit at 175 calories, which is decent if you want that yogurt flavour without committing to a full mango lassi. The main lever is always the sugar, so asking for less sweet is worth doing lah.

Lassi variants, ranked by calories

VariantCaloriesNotes
Salted lassi (namkeen)110 kcalYogurt blended with water and salt only, no sugar or fruit; very low calorie
Sweet lassi (no fruit)175 kcalYogurt, sugar, water, and a pinch of cardamom; lower than mango version
Mango lassi (standard)260 kcalFull-fat yogurt, mango puree, sugar, milk; the default at mamak and Indian restaurants
Rose lassi280 kcalYogurt, milk, sugar, rose syrup; similar to mango lassi but slightly sweeter from rose cordial
Mango lassi (large restaurant, 400ml)345 kcalSame ingredients at a generous restaurant pour; common at sit-down Indian restaurants

How to eat it lighter

Common questions

How many calories in Lassi?
A standard mango lassi (300ml glass) has around 260 calories. Salted lassi is much lower at about 110 calories, and a sweet lassi without fruit sits at around 175 calories.
What exactly is lassi?
Lassi is a yogurt-based drink blended smooth and served chilled. The sweet mango version is the most common in Malaysia, but the traditional salted version (namkeen lassi) is still popular at proper Indian restaurants. It is tangy, filling, and a lot more caloric than it looks when it is loaded with sugar.
Is lassi a good choice when dieting?
The salted version is genuinely decent at 110 calories and gives you some protein from the yogurt. Mango lassi at 260 calories is fine occasionally but it is basically a liquid dessert, so do not drink it every day thinking it is healthy just because it has yogurt in it.

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Calorie and macro figures are estimates for a typical hawker or kopitiam serving. Actual numbers vary by stall, recipe and portion size. Use them as a guide, not gospel.

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