Dairy
Milk, curd, and dairy drinks — genuinely mixed: plain dairy (curd, milk, buttermilk) is natural lactose sugar with zero added, while flavored/sweetened dairy (flavored milk, lassi, shrikhand) has real added sugar. Every item states its own added/natural split explicitly.
Lower glycemic index
Buttermilk / Chaas (Salted)
2–5g sugar per 1 glass (~200ml)
Source: Recipe-based estimate — salted buttermilk, negligible added sugar. Total carbs: equal to total sugar — lactose is the only carbohydrate here, no starch. GI: low — fermentation and dairy fat/protein slow lactose absorption. · last verified 2026-08-26
Curd / Dahi (Plain)
5g sugar per 100g
Source: Nutrition-app estimate for plain curd — no added sugar. Total carbs: equal to total sugar — lactose is the only carbohydrate in plain curd, no starch. GI: low — fermentation and dairy fat/protein slow lactose absorption. · last verified 2026-08-26
Milk (Plain, Whole)
9–10g sugar per 1 glass (~200ml)
Source: USDA FoodData Central — whole milk, ~4.8g lactose per 100ml, scaled to a 200ml glass. Total carbs: equal to total sugar — lactose is the only carbohydrate in milk, no starch. GI: low, per published glycemic index research. · last verified 2026-08-26
Medium glycemic index
Mango Lassi
28–34g sugar per 1.5 cups (~360ml)
Source: Multiple recipe-nutrition estimates (22g at a 240ml serving, 28g at a 340ml serving) scaled to a 1.5-cup (360ml) reference serving. Total carbs: equal to total sugar — no starch component beyond the lactose/mango/added-sugar base. GI: medium — the dairy fat moderates the added sugar somewhat, but the sugar load here is still substantial. · last verified 2026-08-26
Mishti Doi (Sweet Bengali Curd)
20–24g sugar per 100g
Source: Retail label data for a commercial mishti doi product — 23g sugar per 100g. Total carbs: equal to total sugar — no starch component beyond the lactose/added-sugar base. GI: medium — the dairy fat/protein moderates the added sugar somewhat, though the concentration here is high. · last verified 2026-08-26
Sweet Lassi (Meethi Lassi)
26–30g sugar per 1 glass (~240ml)
Source: Recipe nutrition estimate (~28g/serving); sugar added to taste, so recipe-dependent. Total carbs: equal to total sugar — no starch component beyond the lactose/added-sugar base. GI: medium — the dairy fat moderates the added sugar somewhat, but the sugar load here is still substantial. · last verified 2026-08-26
Sweetened Flavoured Yogurt (Fruit)
13–15g sugar per 100g cup
Source: Nutrition-database estimate for fruit-flavoured sweetened yogurt. Total carbs: equal to total sugar — no starch component beyond the lactose/fruit/added-sugar base. GI: medium — the dairy fat/protein moderates the added sugar somewhat. · last verified 2026-08-26