Rasgulla 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 | Rasgulla | Rasmalai |
|---|---|---|
| Serving | 2 pieces | 2 pieces |
| Calories | 226 kcal | 252 kcal |
| Protein | 7 g | 10 g |
| Carbs | 30 g | 24 g |
| Fat | 8 g | 13 g |
| Protein per 100 kcal | 3.2 g | 3.8 g |
| Calories from fat | 33% | 47% |
What the numbers say
- Rasmalai has 26 kcal more a serving than rasgulla. One serving of rasmalai has the calories of about 1.1 servings of rasgulla.
- Rasmalai has more protein: 10 g vs 7 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.