Thandai calories
per glass, not per 100 g
The short answer
One glass, weighed
258kcal 1 glass — taken as 200 g — has about 258 calories, with 8.0 g protein, 27.6 g carbohydrate and 12.8 g fat. Two come to 516 kcal, three to 774 kcal.
Per 100 g, thandai carries 129 kcal and 4.0 g protein.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 glass entered at 200 g·REVIEWED JUL 2026
Serving assumed: 1 glass ≈ 200 g — milk with almond, melon seed and sugar paste. Change the portion and every number below changes with it.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 glass entered at 200 g·REVIEWED JUL 2026
From a table row to one glass
- Read the per-100 g row for thandai out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 129 kcal and 4.0 g protein per 100 g.
- Weigh what is actually served. This site enters 1 glass at 200 g (milk with almond, melon seed and sugar paste). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 129 × 200 ÷ 100 = 258 kcal per glass. Nothing is rounded up, adjusted or smoothed — two glasses are exactly twice one.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per glass = per 100 g × serving grams ÷ 100 Thandai = 129 kcal × 200 g ÷ 100 = 258 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Thandai, entered by the portion
The kitchen ledger: one glass at 200 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 glass | 200 g | 258 kcal | 8.0 g | 27.6 g | 12.8 g | 1.4 g |
| 2 glasses | 400 g | 516 kcal | 16.0 g | 55.2 g | 25.6 g | 2.8 g |
| 3 glasses | 600 g | 774 kcal | 24.0 g | 82.8 g | 38.4 g | 4.2 g |
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 glass entered at 200 g·REVIEWED JUL 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 1 glass (200 g) |
|---|---|---|
| Energy | 129 kcal | 258 kcal |
| Protein | 4.0 g | 8.0 g |
| Carbohydrate (available) | 13.8 g | 27.6 g |
| Fat | 6.4 g | 12.8 g |
| Dietary fibre | 0.7 g | 1.4 g |
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
What it takes to burn off 1 glass of thandai
Minutes of activity for a 70 kg adult to spend 258 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
SOURCE·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·REVIEWED JUL 2026
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where thandai sits in an Indian plate
Among the 14 beverages entries on this site, thandai ranks 1st for protein (4.0 g per 100 g) and 1st for energy density (129 kcal per 100 g). Nothing else in the group carries more protein per 100 g.
Protein supplies 12% of its energy — respectable, but a plate built only on this will run short. Dal, curd, paneer or eggs close the gap cheaply. There is very little fibre here — 0.7 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 1 glass?
About 258 kcal for 1 glass, taken as 200 g (milk with almond, melon seed and sugar paste). Two come to roughly 516 kcal and three to 774 kcal. Per 100 g, thandai carries 129 kcal.
How much protein is in thandai?
4.0 g per 100 g, which works out to 8.0 g in 1 glass. That is 12% of the energy in this food, and ranks 1st of 14 in the beverages group on this site.
Is thandai good for weight loss?
At 129 kcal per 100 g it is on the lighter side, so portion size is forgiving. Protein is moderate, so pair it with dal, curd or a non-veg side to stay full. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume milk with almond, melon seed and sugar paste. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from beverages, and three from elsewhere with a similar energy density.
Where this number comes from
Recipe analysis from sourced ingredients. Carbohydrate is available carbohydrate — dietary fibre excluded and listed separately.
Recipe and finished weight: 160 g full-cream milk with a paste of 10 g almonds and 5 g cashews, 18 g sugar and the seed-and-spice mix. Finished weight 200 g, one glass.
Confidence in the quantities: medium. There is a real assumption here about how much of something went in, but it sits inside a narrow normal range.
Source row: IFCT 2017 L002, Milk, whole, Cow; IFCT 2017 H001, Almond; IFCT 2017 H005, Cashew nut. Energy on this row is the Atwater sum of the ingredients above, not an independent measurement, so it reconciles by construction — that is a property of the method and not evidence that the quantities are right. The ingredient weights are this site's assumption; the table rows behind each ingredient are not. One ingredient here carries no table row of its own — sugar — so this dish inherits that gap and is no more checkable than that ingredient is.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
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.
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
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