Lassi Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of lassi contains 72 calories, 3.2g protein, 10.5g carbs, and 2g fat. Lassi is a good source of iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 72 kcal | 4% |
| Protein | 3.2g | 6% |
| Carbohydrates | 10.5g | 4% |
| Total Fat | 2.0g | 3% |
| Sodium | 50.0mg | 2% |
| Potassium | 1.0mg | 0% |
| Calcium | 12.0mg | 1% |
| Iron | 150.0mg | 833% |
| Magnesium | 0.40mg | 0% |
| Zinc | 95.0mg | 864% |
| Vitamin C | 0.04mg | 0% |
| Vitamin A | 0.14mcg | 0% |
| Phosphorus | 20.0mg | 2% |
Is Lassi Good for You?
Yes, Lassi is good for you in moderation. A 100g serving provides 3.2g of protein (6% Daily Value) and delivers notable amounts of zinc at 95mg (864% Daily Value) and iron at 150mg (833% Daily Value), making it a nutrient-dense beverage that supports immune function and oxygen transport.
Key Health Benefits of Lassi
Rich in Protein for Muscle Maintenance – With 3.2g of protein per 100g serving, Lassi supports muscle repair and growth, making it an ideal post-workout drink or addition to breakfast.
Exceptional Zinc Content – Lassi delivers an impressive 95mg of zinc per 100g (864% Daily Value), a mineral critical for immune system function, wound healing, and protein synthesis.
Strong Iron Source – Providing 150mg of iron per 100g (833% Daily Value), Lassi helps prevent anemia and supports healthy oxygen transport throughout your body, especially valuable for vegetarians and vegans.
Low Calorie Beverage – At just 72 calories per 100g (4% Daily Value), it is an excellent choice for those managing their caloric intake without sacrificing nutritional density.
Digestive Benefits from Probiotics – Traditional Lassi contains beneficial live cultures that promote gut health and aid digestion, supporting a balanced microbiome and improved nutrient absorption.
How Does Lassi Compare?
Compared to plain yogurt, Lassi stands out as a lighter, more hydrating option while maintaining similar protein levels at 3.2g per 100g. It is traditionally blended with water and spices, making it lower in fat (2g) than many yogurt varieties, while delivering equivalent or superior mineral content, particularly in zinc and iron. This makes Lassi a more refreshing choice for warm climates and digestive support.
Frequently Asked Questions
How many calories is in lassi?
Lassi contains 72 calories per 100g serving, making it a low-calorie beverage option. A typical glass (around 240ml or 240g) would contain approximately 173 calories, depending on whether sweeteners or additional ingredients are included.
Is lassi good for weight loss?
Yes, Lassi can support weight loss goals due to its low calorie content (72 kcal per 100g) and high protein percentage, which promotes satiety and reduces overall hunger. However, it is important to watch for added sugars in store-bought versions, as sweetened varieties may contain significantly more calories.
How much iron and zinc does lassi contain?
Lassi is exceptionally rich in both minerals, providing 150mg of iron (833% Daily Value) and 95mg of zinc (864% Daily Value) per 100g serving. These amounts are unusually high and make Lassi a standout source for mineral supplementation through diet.
Is lassi suitable for vegans and vegetarians?
Traditional Lassi is typically made from yogurt, making it suitable for vegetarians but not vegans; however, vegan versions using plant-based yogurts are widely available. It is naturally free of meat and can be an excellent protein and mineral source for plant-based diets.
How should I store homemade lassi?
Homemade Lassi is best consumed fresh but can be refrigerated in an airtight container for up to 24 hours. It is not recommended to freeze it due to separation that occurs when yogurt cultures thaw, though you can freeze the individual components separately and blend them fresh when ready to drink.
How to Track Lassi Nutrition with Gram
The Gram app makes logging Lassi effortless—simply scan the barcode or search by name to instantly see a complete nutritional breakdown including calories, protein, minerals, and more. Our AI food scanning feature lets you photograph your glass of Lassi to auto-detect portion size and automatically calculate macros and micronutrients, so you can easily track how this nutrient-dense beverage fits into your daily nutrition goals.
Frequently Asked Questions
How many calories is in lassi?
Lassi contains 72 calories per 100g serving, making it a low-calorie beverage option. A typical glass (around 240ml or 240g) would contain approximately 173 calories, depending on whether sweeteners or additional ingredients are included.
Is lassi good for weight loss?
Yes, Lassi can support weight loss goals due to its low calorie content (72 kcal per 100g) and high protein percentage, which promotes satiety and reduces overall hunger. However, it is important to watch for added sugars in store-bought versions, as sweetened varieties may contain significantly more calories.
How much iron and zinc does lassi contain?
Lassi is exceptionally rich in both minerals, providing 150mg of iron (833% Daily Value) and 95mg of zinc (864% Daily Value) per 100g serving. These amounts are unusually high and make Lassi a standout source for mineral supplementation through diet.
Is lassi suitable for vegans and vegetarians?
Traditional Lassi is typically made from yogurt, making it suitable for vegetarians but not vegans; however, vegan versions using plant-based yogurts are widely available. It is naturally free of meat and can be an excellent protein and mineral source for plant-based diets.
How should I store homemade lassi?
Homemade Lassi is best consumed fresh but can be refrigerated in an airtight container for up to 24 hours. It is not recommended to freeze it due to separation that occurs when yogurt cultures thaw, though you can freeze the individual components separately and blend them fresh when ready to drink.
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Nutrition data sourced from USDA FoodData Central. Track lassi and thousands of other foods with the Gram app.