Mishti doi vs rasmalai: calories and protein compared
Short answer: for fat loss pick rasmalai; for muscle gain rasmalai does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Mishti doi | Rasmalai |
|---|---|---|
| Serving | 1 katori · 100 g | 2 pieces |
| Calories | 120 kcal | 252 kcal |
| Protein | 3 g | 10 g |
| Carbs | 20 g | 24 g |
| Fat | 3 g | 13 g |
| Protein per 100 kcal | 2.5 g | 3.8 g |
| Calories from fat | 23% | 47% |
What the numbers say
- Rasmalai has 132 kcal more a serving than mishti doi. One serving of rasmalai has the calories of about 2.1 servings of mishti doi.
- Rasmalai has more protein: 10 g vs 3 g.
- For protein per calorie, rasmalai wins with 3.8 g per 100 kcal.
Which to pick
- Losing fat: Rasmalai, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Rasmalai, 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.