Calories in Rasmalai
Rasmalai has about 189 calories per 1 piece with milk (90 g), or 210 kcal per 100 g. That serving gives you 6.3 g protein, 23.4 g carbs and 8.1 g fat.
Nutrition facts
Estimated for a typical home-style recipe. Restaurant and homemade versions vary with oil, ghee and portion size.
| Nutrient | Per 100 g | 1 piece with milk (90 g) | 2 pieces (180 g) |
|---|---|---|---|
| Calories | 210 kcal | 189 kcal | 378 kcal |
| Protein | 7 g | 6.3 g | 12.6 g |
| Carbohydrates | 26 g | 23.4 g | 46.8 g |
| Fat | 9 g | 8.1 g | 16.2 g |
| Fiber | 0.2 g | 0.2 g | 0.4 g |
| Sugar | 22 g | 19.8 g | 39.6 g |
| Sodium | 70 mg | 63 mg | 126 mg |
About Rasmalai
Rasmalai is a soft chhena (paneer) patty soaked in sweetened, cardamom-flavoured thickened milk. The paneer gives it more protein than most sweets — one piece with its milk is about 190 kcal and 6 g protein.
Tip: One of the better mithai choices if you are going to have one: softer sugar hit and some protein.
Burn off 189 kcal
Rough estimates for a 70 kg adult.
- Brisk walking42 min
- Running17 min
- Cycling24 min
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Common questions
How many calories are in rasmalai?+
About 189 kcal per 1 piece with milk (90 g), or 210 kcal per 100 g. Paneer-based, so higher in protein than fried or khoya sweets.
How many calories in 2 pieces of rasmalai?+
2 pieces (180 g) is roughly 378 kcal with 12.6 g protein, 46.8 g carbs and 16.2 g fat.
How much protein is in rasmalai?+
About 6.3 g per 1 piece with milk. It is not a major protein source, so pair it with daal, yogurt, eggs, chicken or fish to balance the meal.
Is rasmalai good for weight loss?+
Rasmalai is calorie-dense (210 kcal per 100 g), so it is easy to over-eat. It can still fit a weight-loss diet in a small, measured portion, but it should not be a daily staple.
Related foods
Values are averages for general information only and are not medical or dietary advice. Actual calories depend on the recipe, cooking oil and portion size. Browse all foods in our food calorie database.