Kaju katli vs milk barfi: calories and protein compared
Short answer: for fat loss pick milk barfi; for muscle gain kaju katli does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Kaju katli | Milk barfi |
|---|---|---|
| Serving | 2 pieces | 1 piece |
| Calories | 129 kcal | 116 kcal |
| Protein | 3 g | 3 g |
| Carbs | 15 g | 12 g |
| Fat | 7 g | 6 g |
| Protein per 100 kcal | 2.1 g | 2.6 g |
| Calories from fat | 49% | 48% |
What the numbers say
- Calories are close: 129 vs 116 kcal a serving.
- Protein is about the same (3 vs 3 g).
- For protein per calorie, milk barfi wins with 2.6 g per 100 kcal.
- They suit different diets: kaju katli is vegan and milk barfi is vegetarian.
Which to pick
- Losing fat: Milk barfi, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Kaju katli, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.