When it comes to fitness, protein shakes are often seen as the ultimate post-workout fuel — quick, convenient, and packed with nutrients. But long before protein powders and fancy supplements made their way into gym bags, traditional Indian drinks provided a natural dose of strength and recovery. One such powerhouse is Shardai, a cooling beverage deeply rooted in Sikh and Punjabi households.
“It is a religious drink that was prevalent throughout the province of Punjab. Our gurus used to have before going to the war; it used to keep them energetic and plump. Made from nuts, rose petals, and seeds, it is a complete powerhouse of energy. We still follow the same recipe that our ancestors did. It carries the essence of Gurbani, offering spiritual purity and sacred blessings to those who drink it.” explains Valati Singh, one of the shopkeepers at Jhilmil Colony’s Sher-E-Panjab, in a conversation with indianexpress.com.
Like Singh shared, shardai is a traditional drink made from ground nuts and seeds, typically mixed with milk for added flavour. It is made from a paste of gurbandi badam (almonds) or pistachios, khaskas (poppy seeds), fennel seeds (optional), black pepper, cardamom, sugar, often rose petals, magaj (pumpkin/ cantaloupe/sunflower seeds), and sometimes milk. Some variations also have saffron for a refreshing fragrance.
With artificial healthy drinks flooding the markets, indianexpress.com speaks to Nitika Soin, a professional nutritionist and certified dietician, to break down the full nutrient profile of shardai.
Health benefits of shardai
Soin mentions, “Shardai is a refreshing, cooling beverage, particularly suited for hot weather. When prepared with moderate sugar and adequate fluids, it can also support hydration. The drink is also good for hypertensive patients.”
The nuts and seeds that go into its preparation – such as almonds, pistachios, melon/sunflower seeds– provide healthy fats, plant-based protein, fibre, vitamin E, magnesium, and other micronutrients that support overall cardiometabolic health, notes the expert.
She adds that spices like fennel and black pepper may aid digestion, while cardamom and rose can be soothing for some. For children who dislike eating whole nuts, shardai offers a palatable way to include those nutrients— just ensure the recipe is age-appropriate and allergy-safe.
However, Soin warns that health claims related to blood pressure, “immunity boosts,” or preventing nosebleeds should be framed cautiously. The benefits of shardai vary by recipe, sugar content, and individual health needs.
How much protein does a traditional glass of shardai contain?
Protein content in a traditional glass of shardai depends upon several factors, such as the type and amount of nuts/seeds used, whether milk or plant-based milk is added, serving size, and the consistency of water or milk added.
“On average, a 200–250 ml serving of shardai provides about 8–12 grams of protein. [Readymade] protein shakes, on the other hand, are formulated beverages, commonly used by athletes or in certain medical/nutritional situations to meet specific protein targets,” remarks Soin.
While shardai is richer in micronutrients and healthy fats, Soin adds that it is typically lower in standardized protein per serving (as compared to store-bought ones). Both drinks serve different purposes. Even though shardai has many benefits, it cannot straight away replace a protein shake.
Who should avoid it?
“Anyone with nut or seed allergies should avoid shardai altogether, as those are the core ingredients. For those who are lactose intolerant, an alternate version of the drink made from lactose-free milk or a suitable plant-based option is recommended. Those suffering from diabetes or anyone monitoring their weight should watch for added sugars and portion sizes. The rich combination of almonds, pistachios, and sunflower seeds leads to weight gain in the long run (if consumed in excess),” stresses Soin.
She adds that children under nine months should not be given shardai, because nuts and seeds are introduced in their diet before that age. People with specific kidney conditions or those on potassium-restricted diets should also consult their doctor before consuming it, due to the natural (high) potassium content found in nuts and milk.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
This nut-rich concoction is loaded with essential nutrients, vitamins, and minerals (Source: Freepik) 
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