Tropical mango lassi
A dairy-free tropical mango lassi is a refreshing, creamy smoothie that reimagines the classic Indian yogurt-based drink using plant-based ingredients. It typically features ripe mangoes blended with coconut milk or almond milk, a touch of sweetener like honey or maple syrup, and sometimes a hint of cardamom or ginger for warmth. This vibrant drink is a popular variation originating from the Indian subcontinent, now enjoyed globally as a cooling treat.
🍽️ Nutrition at a glance
This drink is naturally high in carbohydrates from the natural sugars in mango and any added sweetener, while being low in protein and moderate in healthy fats if using coconut milk. It provides a good dose of vitamin C, vitamin A, and dietary fiber from the mango, with a rough calorie ballpark of 150-250 per serving depending on the specific ingredients and portion size.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 2.5 g |
| Carbs | 38 g |
| Fat | 3.5 g |
| Fiber | 2.5 g |
| Sugar | 32 g |
| Sodium | 45 mg |
| Vitamin C | 45 mg |
| Potassium | 350 mg |
| Vitamin A | 150 mcg RAE |
| Folate | 70 mcg |
| Vitamin B6 | 0.3 mg |
| Magnesium | 30 mg |
| Calcium | 120 mg |
| Iron | 0.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, the lassi is a staple in Indian cuisine, often served as a digestive aid or a cooling beverage in hot climates, and this dairy-free version makes it accessible to those with lactose intolerance or following a vegan diet. Nutritionally, it's unique for combining the probiotic benefits of traditional lassi (if fermented coconut yogurt is used) with the antioxidant-rich profile of tropical mango, creating a drink that supports both gut health and immune function.
