One 200 mL pack of Amul’s high-protein plain lassi delivers 15 g protein, 107 kcal, low fat, and no added sugar.
Fat
Calories
Protein
Straight From Pack
- Chill well
- Shake before opening
- Sip in 2–3 minutes
Grab-And-Go
Post-Workout Mix
- Blend with banana
- Add 1 tbsp oats
- Top with ice
Fast Recovery
Breakfast Blend
- Whiz with berries
- Dash of cinnamon
- Pour over muesli
Morning Boost
What You Get In One Pack
The label lays it out: a 200 mL serving gives 15 g protein, 107 kcal, 1.7 g fat, around 12 g carbs, and 64 mg sodium. Sugars come from milk breakdown, with no added sugar. The culture and lactase enzyme leave lactose <0.2 g per pack, so many lactose-sensitive folks tolerate it.
Below, the first table pulls the core numbers into a tidy view. It’s built straight from the pack panel to help you compare at a glance.
| Nutrient | Per 200 mL | Label Notes |
|---|---|---|
| Energy | 107 kcal | Average values |
| Protein | 15 g | Whey-forward blend |
| Total Fat | 1.7 g | Saturated ~1.0 g |
| Carbohydrate | 12.0 g | Milk sugar split |
| Total Sugars | 3.2 g | No added sugar |
| Lactose | <0.2 g | Enzyme-treated |
| Sodium | 64 mg | About 3% RDA |
| Cholesterol | 4 mg | Low |
Label Claims And What They Mean
“Low fat” sits well with 1.7 g per pack. “No added sugar” matches the panel showing 0 g added sugars, with sweetness coming from milk sugars split into glucose and galactose during processing. “Lactose free” aligns with the listed trace lactose. Each of these statements tracks with India’s labelling rules for plain, clear wording on packs.
Protein lands at 15 g per pack, which is similar to a scoop of many basic whey servings. For a dairy drink, that’s hefty for the volume. If you’re aiming to hit a daily target, two packs space-out nicely across the day.
Protein Lassi From Amul — Full Nutrition Breakdown
This section walks through the numbers so you can decide where it fits in your day. The macro split skews protein-heavy, handy when you need a quick bump without much fat.
Calories And Macros
With 107 kcal in 200 mL, most energy comes from carbs and protein, not fat. That keeps the drink light while still satisfying thanks to dairy protein. If you add fruit or cereal, the count rises, so measure once and build your mix on purpose.
Carbs, Sugars, And Lactose
The 12 g carb line is mostly milk sugar that’s been split by lactase. The panel shows 3.2 g total sugars, plus specific lines for glucose and galactose. The trace lactose figure is helpful for shoppers who avoid lactose.
Fat And Cholesterol
At 1.7 g fat and 4 mg cholesterol per pack, this drink stays lean. That gives room to pair it with nuts, seeds, or nut butter when you want extra calories or texture.
Sodium
One pack lists 64 mg sodium. That’s modest, which keeps the taste clean and makes it easy to stack with foods that carry more salt.
Ingredients And Processing
The ingredient list reads: milk solids, water, sweeteners (965, 960), stabilizers (440, 418, 331(iii)), acidity regulator (330), beta-galactosidase, and active culture. In short, it’s cultured dairy with lactase added and minor stabilizers for texture.
The enzyme splits lactose into simpler sugars that taste slightly sweeter even without adding sugar. That’s why the panel can show 0 g added sugars while sweetness still feels balanced.
How It Compares To Common Dairy Drinks
The next table puts this pack beside typical dairy sips so you can weigh the trade-offs. Values below are common reference figures per 200–250 mL to keep the view consistent.
| Beverage | Energy (per ~200–250 mL) | Protein (per ~200–250 mL) |
|---|---|---|
| High-Protein Plain Lassi (Amul) | ~107 kcal | ~15 g |
| Traditional Sweet Lassi | ~180–220 kcal | ~6–9 g |
| Low-Fat Flavoured Yogurt Drink | ~120–160 kcal | ~5–8 g |
| Skim Milk | ~70–90 kcal | ~7–9 g |
| Plain Buttermilk | ~60–90 kcal | ~4–8 g |
When A Pack Fits Your Day
Quick Breakfast
Pair one pack with fruit and whole-grain toast. You’ll land near 20–25 g protein with a solid carb base for morning tasks.
After Training
A chilled pack right after the session brings fast protein in a light format. If the workout ran long, blend in a banana for extra carbs.
Mid-Shift Snack
Keep one in the fridge at work. The resealable top makes it easy to sip half, cap it, and finish later.
Allergens, Diets, And Tolerances
This drink contains milk proteins. People who avoid dairy for allergy reasons should pass. Those who dodge lactose often do fine since the label lists trace lactose; tolerance varies, so test with a small amount first.
Taste And Texture
Mouthfeel sits between light yogurt and classic buttermilk. The culture brings a gentle tang, while the enzyme step keeps sweetness balanced without syrupy notes. Chilled hard, it pours smooth and clean, which helps when you’re sipping on the go.
Reading The Panel Like A Pro
Start with serving size. Here, one pack equals one serving. Next, check energy and protein. Then scan fat and sugar lines. The last step is additives and enzyme lines to see what shapes taste and texture. That sequence keeps label reading fast and clear. For broader reference tables on dairy and drinks, USDA’s FoodData Central is handy when you want to cross-check portions.
About The RDA Column
The pack prints %RDA for energy, fat, and sodium. Those values come from national rules designed to make panels easy to compare across products; brands align pack text with the code so shoppers get a consistent view. If you want the rulebook itself, see India’s nutrition labelling guidance.
Storage, Shelf Life, And Handling
Shelf life sits at 180 days in a cool, dry place. Chill before drinking. Once opened, treat it like fresh dairy: cap and refrigerate, then finish soon for best taste.
Smart Ways To Level It Up
Blend Ideas
Spin with berries and ice for a thicker sip. For a higher-calorie shake, add oats and a spoon of peanut butter. Cinnamon or cardamom brings a cozy note.
Meal Pairings
Match the pack with a veggie omelet, a grain bowl, or a dal-rice plate. You’ll add steady protein without a heavy mouthfeel.
Budget And Availability
Single 200 mL cartons keep costs predictable. Multipacks suit busy weeks and cut per-pack price. Shelf-stable storage means you can buy once and spread usage across many days; just move a few to the fridge the night before.
Who Should Skip Or Adjust
People with dairy allergy should avoid it. Folks limiting sodium to very narrow daily caps may prefer to pair the drink with lower-salt foods across the rest of the day. If you’re tracking carbs closely, keep an eye on add-ins when blending.
Quick Clarifications
Is It Sweet?
The sweetness reads mild. That’s the lactose split into simpler sugars. The panel still shows zero added sugar.
Is It A Meal Replacement?
One pack is closer to a snack. Add fruit, cereal, or a sandwich for meal-level calories and fiber.
Does It Suit Low-Sugar Plans?
At 3.2 g sugars per pack, it fits many plans. Always look at your day as a whole.
Clear Takeaway
If you like dairy and want fast protein with minimal fuss, this pack hits the mark. Keep a few at home and a spare in your bag, then slot them where you need an easy 15 g protein boost.