7 Traditional Indian Beverages That Are Surprisingly Good Protein Sources
Protein is commonly linked to solid foods such as eggs, lentils, paneer, or meat. However, in Indian households, numerous everyday beverages quietly contribute to daily protein consumption. Many of these drinks are enjoyed for their flavor, cooling properties, or digestive benefits, yet they offer more nutritional value than often recognized. Protein is essential for tissue repair, muscle maintenance, and immune support. On average, adults require about 0.8 grams of protein per kilogram of body weight, equating to roughly 48–50 grams daily for a 60-kilogram individual. Here are seven traditional Indian drinks that can help boost your protein intake.
Lassi (Yogurt-Based Drink)
A 200 ml glass of homemade lassi, made from plain curd, typically provides approximately 6 to 8 grams of protein. Since yogurt is fermented milk, its proteins become slightly more concentrated when the curd is thick and well-set. Whether sweetened or salted, the protein content remains largely unchanged. However, adding ingredients like a spoonful of nut butter or crushed roasted nuts can further increase it. Practically, one glass of lassi can supply about 12 to 16 percent of the daily protein requirement, assuming a target of around 50 grams.
Chaas or Buttermilk
A 200 ml glass of churned chaas, made from diluted curd, offers about 3 to 5 grams of protein. Traditional chaas is lighter than lassi due to higher water content, but it retains some whey and casein from the yogurt. Using thicker curd or adding powdered milk can raise the protein levels. One serving covers approximately 6 to 10 percent of daily needs.
Badam Milk (Traditional Almond Milk with Milk)
When prepared in the traditional Indian style, with whole milk and 8 to 10 soaked almonds ground into the mixture, a 200 ml cup of badam milk contains about 5 to 7 grams of protein. The milk provides most of the protein, while almonds contribute plant-based protein and healthy fats. Using toned milk or more nuts will alter the protein content. Expect one serving to account for roughly 10 to 14 percent of daily protein.
Thandai
Thandai combines milk with a paste of almonds, pistachios, melon seeds, and poppy seeds. A 200 ml serving made with full milk and a moderate nut base delivers about 6 to 9 grams of protein. The exact amount depends on the quantity of nut and seed paste. Festival or commercial versions often have a heavier nut load, increasing the protein. One glass supplies about 12 to 18 percent of a 50-gram daily target.
Sattu Sharbat
Sattu, roasted gram flour, is a regional staple in eastern and northern India. Mixed into water or buttermilk as a sharbat, two tablespoons of sattu in 200 ml of liquid yield roughly 7 to 9 grams of protein. Made from chickpeas or mixed pulses, sattu is unusually protein-dense for a refreshing drink. A single serving covers approximately 14 to 18 percent of daily protein needs.
Peanut or Groundnut Milkshake (Traditional Preparation)
A homemade groundnut shake blending 30 grams of roasted peanuts with 200 ml of milk provides around 8 to 10 grams of protein. Peanuts are rich in plant protein, and milk adds animal protein, making this combination particularly effective. Sweeten lightly and strain if preferred. One serving meets about 16 to 20 percent of the day’s requirement.
Soy Milk or Paani-Soya Preparations
Soy preparations may be less traditional than curd and buttermilk, but soy milk has been popular in many Indian kitchens for decades. A 200 ml serving of soy milk supplies about 6 to 8 grams of protein when made from whole soybeans or quality concentrate. Fermented soy drinks and soy blended with jaggery or spices are traditional in some regions. Each serving provides roughly 12 to 16 percent of the target daily intake.
Quick Tips to Boost Protein from Drinks
- Use whole milk instead of water where appropriate.
- Add a spoonful of powdered milk, roasted soy granules, or nut paste when blending.
- Prefer homemade versions over store-bought ones, as commercial almond or plant milks are often diluted and lower in protein.
- As a practical rule, aim to get at least 10 to 15 grams of protein from liquids and snacks throughout the day, with the remainder from meals.
