Kaju katli vs rice kheer: calories and protein compared
Short answer: for fat loss pick kaju katli; for muscle gain rice kheer does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Kaju katli | Rice kheer |
|---|---|---|
| Serving | 2 pieces | 1 katori · 150 g |
| Calories | 129 kcal | 227 kcal |
| Protein | 3 g | 5 g |
| Carbs | 15 g | 32 g |
| Fat | 7 g | 9 g |
| Protein per 100 kcal | 2.1 g | 2.4 g |
| Calories from fat | 49% | 36% |
What the numbers say
- Rice kheer has 98 kcal more a serving than kaju katli. One serving of rice kheer has the calories of about 1.8 servings of kaju katli.
- Rice kheer has more protein: 5 g vs 3 g.
- For protein per calorie, rice kheer wins with 2.4 g per 100 kcal.
- They suit different diets: kaju katli is vegan and rice kheer is vegetarian.
Which to pick
- Losing fat: Kaju katli, because it is lighter and the protein difference is small.
- Building muscle: Rice kheer, 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.