Salted lassi vs sweet lassi: calories and protein compared
Short answer: for fat loss pick salted lassi; for muscle gain sweet lassi does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Salted lassi | Sweet lassi |
|---|---|---|
| Serving | 1 glass | 1 glass |
| Calories | 120 kcal | 180 kcal |
| Protein | 6 g | 6 g |
| Carbs | 10 g | 25 g |
| Fat | 6 g | 6 g |
| Protein per 100 kcal | 5 g | 3.3 g |
| Calories from fat | 45% | 30% |
What the numbers say
- Sweet lassi has 60 kcal more a serving than salted lassi. One serving of sweet lassi has the calories of about 1.5 servings of salted lassi.
- Protein is about the same (6 vs 6 g).
- For protein per calorie, salted lassi wins with 5 g per 100 kcal.
Which to pick
- Losing fat: Salted lassi, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Sweet lassi, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.