Amul Lassi Nutrition Facts | Sweet, Tangy, Honest

Per 100 mL, classic Amul lassi gives ~87–88 kcal with ~14 g sugars and ~2 g protein; the 200 mL protein pack delivers 107 kcal and 15 g protein.

What You Get In Every Sip

Amul’s sweet lassi is a yogurt-based drink made with milk solids, sugar, live culture, and stabilizer. Two flagship flavors—rose and mango—list energy close to 87–88 kcal per 100 mL with about 14–14.5 g sugars, around 2 g protein, and small amounts of fat. That profile fits a dessert-leaning drink: sweet, creamy, and refreshing when chilled.

The dairy co-operative also sells a high-protein version in a 200 mL pack. That one leans on whey: 15 g protein in a small carton with no added sugar and only 107 kcal. It suits people who want a flavored drink that boosts protein without heavy calories.

Amul Lassi Nutritional Values: Per 100 Ml And Packs

Nutrition panels can look busy. Here’s the quick, broad view for the two classic flavors. Values are from the manufacturer and use per-100 mL units to match Indian labeling.

Per 100 mL Nutrition (Classic Sweet Lassi)

Nutrient	Rose	Mango
Energy (kcal)	87	88
Total Fat (g)	2.0	2.1
Saturated Fat (g)	1.2	1.2
Trans Fat (g)	0.0	0.0
Cholesterol (mg)	6	6
Carbohydrate (g)	14.0	14.5
Total Sugars (g)	14.0	14.5
Added Sugars (g)	11.3	12.0
Protein (g)	2.0	2.1
Sodium (mg)	26	30
Calcium (mg)	80	80

Serving sizes vary by pack. A 200 mL carton of sweet lassi lands near 174–176 kcal with roughly 28–29 g sugars and about 4 g protein. The one-litre pack lets you pour smaller glasses; a 150 mL pour comes to ~131–132 kcal.

Protein Lassi: What’s Different

The protein-forward carton uses the same fermented-dairy base but layers whey to lift protein sharply. Per 200 mL, you get 15 g protein, about 12 g carbs, only 1.7 g fat, and 107 kcal. Lactose shows as less than 0.2 g, which suits people who prefer milk drinks with minimal lactose. “No added sugar” appears on the panel; the natural sugars are split across galactose and glucose.

That mix works after a short workout, between meals, or when you need a flavored option that doesn’t dent your daily energy budget.

Sweet Vs. Savory: Lassi Or Chaas

Amul also sells a spiced buttermilk (chaas). It reads far lighter per 100 mL—about 29 kcal—with roughly 1.5 g fat, 1.8 g carbs, and 1.5 g protein. Salt and spices replace sugar, so the taste lands savory and cooling. If you want the creamy feel without much sugar, this is the leanest route in the lineup.

How To Read The Label Smartly

Indian packages list nutrition per 100 mL, or per single-serve when it’s a sealed carton. Scan energy, sugars, and protein first. Sugars near 14–15 g per 100 mL signal a sweet drink; that jumps fast as the glass gets bigger. Protein sits near 2 g per 100 mL in classic packs, so two small glasses won’t equal a scoop of whey. Sodium is modest in the sweet flavors and higher in chaas, which carries salt.

If you track daily intake, convert straight from the 100 mL line. Double it for a 200 mL carton, triple for a 300 mL pour, and so on. That habit keeps labels comparable across brands. You can also skim the FSSAI labelling guidance for the logic behind per-100 mL declarations.

Ingredient Notes That Matter

Classic rose and mango versions list milk solids, sugar, stabilizer (440), and flavor. The culture keeps the yogurt tang in place. The protein carton adds whey and removes added sugar, which explains the carb shift and the rise in protein. Stabilizers help texture during long shelf life, especially in tetra packs you drink cold.

Who Should Pick Which

If You Want Lower Sugar

Pick chaas or the protein carton. Chaas avoids added sugar and stays near 2 g carbs per 100 mL. The protein pack keeps sugars low while lifting protein per sip.

If You Want More Protein

Go with the high-protein 200 mL pack. At 15 g in a small carton, it pairs easily with fruit, nuts, or a small sandwich. The taste is dairy-forward without heavy sweetness.

If You Want Classic Sweetness

Choose rose or mango. They’re dessert-leaning and pair with spicy snacks or a simple paratha. Chill well; cold temperature tightens texture and balances sweetness.

How It Fits Into A Day

Think about the drink against your day’s totals. A standard sweet 200 mL carton gives close to 28–29 g sugars. If the rest of the day already carries sweet tea, biscuits, or desserts, you can split a pack or pour a smaller glass from the litre box. On training days, the protein carton adds a neat 15 g protein without heavy energy, which helps you hit a protein target while keeping calories steady.

Label Rules You’ll See On Pack

Indian rules ask brands to declare nutrition per 100 mL or per single-serve pack, and to keep sugar, salt, and saturated fat readable on labels. That’s why you’ll see clear energy numbers, a sugar line, and the added-sugar line on newer packs. It also explains why some micronutrients drop from panels when they’re present in small amounts. If you’re curious about background data, the Indian Food Composition Tables page adds context on how nutrient numbers are compiled nationwide.

Make A Smarter Pour

Cold sweet lassi shines in small glasses. Try 120–150 mL if you’re pairing it with a meal. For a solo snack, the protein carton works as is. For a salty craving, chaas scratches the itch with fewer calories.

Typical Packs And Rough Calorie Math

Here’s a later-stage lookup chart you can glance at while planning a meal or snack. The sweet values use the rose/mango panel; the protein line uses its own pack panel.

Pack Size, Calories, And Sugars

Pack Or Pour	Classic Sweet	Protein Lassi
200 mL carton	~174–176 kcal • ~28–29 g sugars • ~4 g protein	107 kcal • 3.2 g sugars • 15 g protein
250 mL glass	~218–220 kcal • ~35–36 g sugars • ~5 g protein	—
300 mL glass	~262–264 kcal • ~42–44 g sugars • ~6 g protein	—
150 mL pour	~131–132 kcal • ~21–22 g sugars • ~3 g protein	—

Ways To Tweak At Home

Chill And Dilute

Add a few ice cubes to a glass of sweet lassi and stir. The chill softens sweetness; the melting dilutes energy per sip without killing flavor.

Add Fruit, Skip Sugar

If you blend your own from dahi, keep sugar low and lean on mango pulp or a couple of strawberries. Fresh fruit brings aroma and a bit of fiber.

Spice The Savory Route

For a salty option, whip curd with cold water, a pinch of roasted cumin, crushed ginger, and chopped mint. Aim for a light pour for hot days.

Allergens, Storage, And Shelf Life

All versions contain milk. Protein cartons lean on whey. If you’re sensitive to lactose, the protein pack lists near-zero lactose on its panel, which may sit better than classic sweet cartons. Store sealed packs at room temperature, then chill before opening. Once opened, move leftovers to the fridge and finish soon.

Method, Sources, And Small Print

Numbers come from manufacturer pages for rose, mango, and the plain protein carton. Where a pack lists per-100 mL, the pack math above is direct multiples. The savory buttermilk numbers are from the brand’s spiced buttermilk page. Label rules and context align with Indian guidance on per-100 mL declarations and the push to highlight sugar, salt, and saturated fat.