Beverages
Chai, lassi, shakes and juices — where a surprising share of daily sugar hides. All 14 ranked by calories in a real serving — the heaviest is mango lassi at 263 kcal per glass; the lightest is black tea, no sugar at 3 kcal.
| # | Dish | Serving | Calories | Protein | kcal /100 g |
|---|---|---|---|---|---|
| 1 | Mango Lassi | 1 glass · 250 g | 263 | 6.0 g | 105 |
| 2 | Thandai | 1 glass · 200 g | 260 | 7.0 g | 130 |
| 3 | Sweet Lassi | 1 glass · 250 g | 250 | 6.5 g | 100 |
| 4 | Mango Milkshake | 1 glass · 250 g | 238 | 6.0 g | 95 |
| 5 | Badam Milk | 1 glass · 200 g | 220 | 7.6 g | 110 |
| 6 | Sugarcane Juice | 1 glass · 250 g | 163 | 0.5 g | 65 |
| 7 | Aam Panna | 1 glass · 250 g | 138 | 0.8 g | 55 |
| 8 | Nimbu Pani (Shikanji) | 1 glass · 250 g | 100 | 0.3 g | 40 |
| 9 | Chaas (Buttermilk) | 1 glass · 250 g | 88 | 4.5 g | 35 |
| 10 | South Indian Filter Coffee | 1 tumbler · 120 g | 66 | 1.9 g | 55 |
| 11 | Masala Chai | 1 cup · 150 g | 65 | 2.0 g | 43 |
| 12 | Tender Coconut Water | 1 coconut · 250 g | 50 | 0.5 g | 20 |
| 13 | Cutting Chai | 1 cutting glass · 100 g | 45 | 1.3 g | 45 |
| 14 | Black Tea, no sugar | 1 cup · 150 g | 3 | 0.2 g | 2 |
Calories are for the serving in the third column, not per 100 g — that is the whole point. The protein leader in this group is badam milk at 3.8 g per 100 g.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.