Rice kheer vs shrikhand: calories and protein compared
Short answer: for fat loss pick shrikhand; for muscle gain shrikhand does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Rice kheer | Shrikhand |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 120 g |
| Calories | 227 kcal | 160 kcal |
| Protein | 5 g | 8 g |
| Carbs | 32 g | 24 g |
| Fat | 9 g | 4 g |
| Protein per 100 kcal | 2.4 g | 5 g |
| Calories from fat | 36% | 23% |
What the numbers say
- Rice kheer has 67 kcal more a serving than shrikhand. One serving of rice kheer has the calories of about 1.4 servings of shrikhand.
- Shrikhand has more protein: 8 g vs 5 g.
- For protein per calorie, shrikhand wins with 5 g per 100 kcal.
Which to pick
- Losing fat: Shrikhand, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Shrikhand, 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.