Best sweets and desserts for muscle gain

PeakX · Best foods · Updated 2026-11-11

Ranked by protein in one serving, with calories as the tie-break. Rasmalai comes first; jalebi comes last.

1. Rasmalai252 kcal · 10 g protein · 2 pieces · Not for protein
2. Moong dal halwa408 kcal · 8 g protein · 1 katori · 100 g · Not for protein
3. Shrikhand160 kcal · 8 g protein · 1 katori · 120 g · It helps, but you will need more protein alongside
4. Rasgulla226 kcal · 7 g protein · 2 pieces · Not for protein
5. Seviyan kheer264 kcal · 6 g protein · 1 katori · 150 g · Not for protein
6. Rice kheer227 kcal · 5 g protein · 1 katori · 150 g · Not for protein
7. Gulab jamun340 kcal · 5 g protein · 2 pieces · Not for protein
8. Gajar ka halwa306 kcal · 5 g protein · 1 katori · 120 g · Not for protein
9. Malai kulfi173 kcal · 5 g protein · 1 kulfi · Not for protein
10. Besan ladoo176 kcal · 3 g protein · 1 ladoo · Not for protein
11. Sooji halwa339 kcal · 3 g protein · 1 katori · 100 g · Not for protein
12. Mishti doi120 kcal · 3 g protein · 1 katori · 100 g · Not for protein
13. Milk barfi116 kcal · 3 g protein · 1 piece · Not for protein
14. Kaju katli129 kcal · 3 g protein · 2 pieces · Not for protein
15. Motichoor ladoo177 kcal · 3 g protein · 1 ladoo · Not for protein
16. Jalebi243 kcal · 2 g protein · 2 pieces · 50 g · Not for protein

How to use the list

• Lean on the top half for protein; use the rest for energy around training.
• Numbers assume home recipes with 5–8 g of oil or ghee a serving. Restaurant versions often carry double.