Protein in Buttermilk (Chaas) and Lassi
Last reviewed: · What changed: Answers to common questions added.
Chaas is mostly water, so a glass carries only about 1 to 3 g of protein depending on how thickly it was made. Lassi, which uses far more curd and less water, lands nearer 5 to 8 g. The dilution ratio decides everything here.
- A glass of chaas: roughly 1–3 g protein, depending on dilution.
- Lassi uses more curd and less water, so roughly 5–8 g a glass.
- The curd-to-water ratio matters more than any other variable.
- Both are easier to digest than milk for many lactose-intolerant people.
- Sweet lassi carries substantial added sugar; salted chaas does not.
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The numbers, and why they vary so much
| Drink | typical curd content | approximate protein |
|---|---|---|
| Thin restaurant chaas, 200 ml | a few spoons of curd | about 1–1.5 g |
| Home chaas, 200 ml | quarter to third curd | about 2–3 g |
| Thick chaas / matha | half curd | about 4–5 g |
| Salted lassi, 250 ml | mostly curd | about 5–7 g |
| Sweet lassi, 250 ml | mostly curd plus sugar | about 6–8 g |
| Plain curd, one katori | — | about 5–6 g |
No composition table can give you a single number for chaas, because chaas is not a standardised product. It is curd plus water in whatever ratio the person making it chose, and that ratio varies from a splash to half the glass. protein in curd has the figure for the curd itself, which is where the protein comes from.
The practical rule: estimate the curd in the glass and work from there. A glass containing a third curd carries about a third of a katori's protein.
Why both are easier on the stomach than milk
Fermentation converts a good deal of the lactose in milk into lactic acid, and the bacteria themselves supply lactase. That is why many people who feel bloated after a glass of milk are perfectly comfortable with curd, chaas or lassi.
protein if you are lactose intolerant covers the wider picture for anyone avoiding dairy. The short version: fermented dairy is usually the first thing to try before eliminating dairy entirely, and chaas is the gentlest of the lot because it is also diluted.
Chaas after a heavy meal is traditional across India for a reason that holds up reasonably well: it is cooling, it is hydrating, it supplies some electrolytes, and the fermented base sits lightly.
For anyone with a genuinely sensitive gut, protein for a sensitive stomach is the companion piece.
The sugar problem with lassi
Sweet lassi is where this gets complicated. It genuinely does carry more protein than chaas, because it is made with more curd. It also frequently carries a large amount of added sugar.
A glass of commercially made sweet lassi can contain several teaspoons of sugar, and mango lassi more still once the pulp and syrup are counted. The protein is real; so is everything alongside it.
Salted chaas has none of that. It is the version to default to if you are drinking it daily, and it suits Indian summers better anyway.
Flavoured and bottled chaas deserves a label check for the same reason — some are reasonable and some are closer to a sweetened drink. No added sugar versus total sugar explains what to read on the panel.
Making it carry more protein
- Use more curd and less water — the only change that matters much.
- Whisk in a spoon of sattu — traditional in parts of north India and adds real protein.
- Add roasted jeera and black salt for flavour rather than sugar.
- Blend in soaked moong sprouts if you want a savoury high-protein version.
- Use it with a meal rather than instead of one — chaas is a drink, not a protein source.
- Choose salted over sweet for anything habitual.
Sattu is the most useful addition here, and sattu chaas is an established drink rather than an invention. For a genuine protein target, though, the curd itself or a meal is the answer — how much protein you need has the numbers.
Where it genuinely earns its place
Judged on protein alone, chaas is unimpressive and this article has said so. Judged on what it is actually for, it does rather well.
- Hydration in Indian heat — fluid plus some sodium and potassium.
- After a heavy or spicy meal — the traditional use, and a comfortable one.
- A near-zero-sugar alternative to soft drinks and packaged juice.
- Tolerable when milk is not — for many people with lactose intolerance.
- Cheap — made from leftover curd and water.
- Some live cultures, if it has not been boiled.
As a replacement for a sweetened drink it is one of the better swaps available in an Indian kitchen. ORS versus sports drinks covers where it sits for rehydration specifically — useful for everyday heat, not a substitute for ORS during illness.
Where KABO fits in
This article's finding is that chaas is mostly water and carries 1–3 g of protein a glass. It is a good drink and not a protein source, and sattu is the better addition if that is what you want from it.
A KABO serving is a different thing: 25 g of complete plant protein with 60+ ingredients and 26 vitamins and minerals, vegan and lactose-free. Worth noting for anyone drinking chaas specifically because milk does not agree with them.
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25 g complete plant protein, 60+ superfoods, 26 vitamins & minerals, probiotics & digestive enzymes — in one 90-second shake.
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Frequently asked questions
How much protein is in a glass of chaas?
Roughly 1–3 g for a 200 ml glass, depending entirely on how much curd went in. Thin restaurant chaas is at the bottom of that range; thick home-made matha nearer 4–5 g.
Is lassi higher in protein than chaas?
Yes, because it uses far more curd and less water — roughly 5–8 g a glass. Sweet lassi also carries substantial added sugar.
Can lactose-intolerant people drink chaas?
Many can. Fermentation consumes much of the lactose and the bacteria supply lactase, and chaas is diluted on top of that, which makes it the gentlest of the dairy drinks.
Is chaas good for weight loss?
As a replacement for sweetened drinks, yes — salted chaas has minimal sugar and provides fluid and electrolytes. It is not a protein source, so it does not replace a meal.
How much protein is in 200 ml of thin restaurant chaas?
About 1–1.5 g of protein, according to the serving table on this page.
How much protein is in 200 ml of home chaas?
About 2–3 g of protein, according to the serving table on this page.
Is chaas a good source of protein?
Chaas is mostly water, so a glass carries only about 1 to 3 g of protein depending on how thickly it was made.
Sources
- ICMR-NIN, Indian Food Composition Tables and Dietary Guidelines for Indians. nin.res.in
- World Health Organization, Healthy diet fact sheet. who.int
- National Institutes of Health, Office of Dietary Supplements. ods.od.nih.gov