Malai kulfi vs rice kheer: calories and protein compared
Short answer: for fat loss pick malai kulfi; for muscle gain rice kheer does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Malai kulfi | Rice kheer |
|---|---|---|
| Serving | 1 kulfi | 1 katori · 150 g |
| Calories | 173 kcal | 227 kcal |
| Protein | 5 g | 5 g |
| Carbs | 19 g | 32 g |
| Fat | 9 g | 9 g |
| Protein per 100 kcal | 2.6 g | 2.4 g |
| Calories from fat | 47% | 36% |
What the numbers say
- Rice kheer has 54 kcal more a serving than malai kulfi. One serving of rice kheer has the calories of about 1.3 servings of malai kulfi.
- Protein is about the same (5 vs 5 g).
- For protein per calorie, malai kulfi wins with 2.6 g per 100 kcal.
Which to pick
- Losing fat: Malai kulfi, because it gives more protein for each calorie, which keeps you full and protects muscle.
- 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.