Rasmalai vs rice kheer: 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 | Rasmalai | Rice kheer |
|---|---|---|
| Serving | 2 pieces | 1 katori · 150 g |
| Calories | 252 kcal | 227 kcal |
| Protein | 10 g | 5 g |
| Carbs | 24 g | 32 g |
| Fat | 13 g | 9 g |
| Protein per 100 kcal | 3.8 g | 2.4 g |
| Calories from fat | 47% | 36% |
What the numbers say
- Rasmalai has 25 kcal more a serving than rice kheer. One serving of rasmalai has the calories of about 1.1 servings of rice kheer.
- Rasmalai has more protein: 10 g vs 5 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.