Mango Lassi Yogurt Drink with Cardamom
Mango lassi is India's world-famous summer drink: a velvety, refreshing blend of ripe tropical mango pulp, yoghurt and buttermilk with a pinch of cardamom and saffron. It has a low glycemic index (clinically reviewed estimate ≈48), thanks to the generous protein and fat of the yoghurt.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Drink a small chilled glass as a refreshing dessert after a spicy meal; the milk protein casein puts out the burning heat of the spices in the mouth and stomach straight away.
Best preparation methods
Blend fresh natural mango pulp with low-fat Greek yoghurt, ice cubes and just a pinch of cardamom, without white sugar or syrup.
Important Nutritional Note
Yoghurt provides probiotics, calcium and protein, and mango provides vitamins A and C, but commercial shakes contain added sugar that quickly raises the calories.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (250 g) |
|---|---|---|
| Calories | 68 kcal | 170 kcal |
| Protein | 2.8 g | 7 g |
| Carbohydrate | 10.4 g | 26 g |
| Available carbohydrate | 10 g | 25 g |
| Fat | 1.6 g | 4 g |
| Dietary fibre | 0.4 g | 1 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Milk & dairy drinks with a glycemic index (7), it ranks 6 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is mango lassi suitable for people with diabetes?
Yes, the natural unsweetened version in a small portion (150–200 ml): its glycemic index is low (≈48) thanks to the yoghurt protein.
What is the nutritional value of a glass of homemade mango lassi (250 ml)?
A glass provides about 170 kcal, 7 g of protein, 4 g of fat and around 26 g of carbohydrate and natural fruit sugars.
Why does yoghurt put out the heat of chilli in Indian food?
Because the casein protein in milk and yoghurt dissolves and breaks up the oily capsaicin molecules stuck to the heat receptors on the tongue, unlike water, which spreads them.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.