Kaju katli vs malai kulfi: calories and protein compared
Short answer: for fat loss pick kaju katli; for muscle gain malai kulfi does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Kaju katli | Malai kulfi |
|---|---|---|
| Serving | 2 pieces | 1 kulfi |
| Calories | 129 kcal | 173 kcal |
| Protein | 3 g | 5 g |
| Carbs | 15 g | 19 g |
| Fat | 7 g | 9 g |
| Protein per 100 kcal | 2.1 g | 2.6 g |
| Calories from fat | 49% | 47% |
What the numbers say
- Malai kulfi has 44 kcal more a serving than kaju katli. One serving of malai kulfi has the calories of about 1.3 servings of kaju katli.
- Malai kulfi has more protein: 5 g vs 3 g.
- For protein per calorie, malai kulfi wins with 2.6 g per 100 kcal.
- They suit different diets: kaju katli is vegan and malai kulfi is vegetarian.
Which to pick
- Losing fat: Kaju katli, because it is lighter and the protein difference is small.
- Building muscle: Malai kulfi, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.