Rasmalai calories
per piece, not per 100 g
The short answer
One piece, weighed
117kcal 1 piece with malai — taken as 60 g — has about 117 calories, with 3.6 g protein, 14.4 g carbohydrate and 5.1 g fat. Two come to 234 kcal, three to 351 kcal.
Per 100 g, rasmalai carries 195 kcal and 6.0 g protein.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 piece with malai entered at 60 g·REVIEWED JUL 2026
Serving assumed: 1 piece with malai ≈ 60 g — chhena disc in sweetened thickened milk. Change the portion and every number below changes with it.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 piece with malai entered at 60 g·REVIEWED JUL 2026
From a table row to one piece
- Read the per-100 g row for rasmalai out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 195 kcal and 6.0 g protein per 100 g.
- Weigh what is actually served. This site enters 1 piece with malai at 60 g (chhena disc in sweetened thickened milk). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 195 × 60 ÷ 100 = 117 kcal per piece. Nothing is rounded up, adjusted or smoothed — two pieces are exactly twice one.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per piece = per 100 g × serving grams ÷ 100 Rasmalai = 195 kcal × 60 g ÷ 100 = 117 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Rasmalai, entered by the portion
The kitchen ledger: one piece at 60 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 piece | 60 g | 117 kcal | 3.6 g | 14.4 g | 5.1 g | 0.0 g |
| 2 pieces | 120 g | 234 kcal | 7.2 g | 28.8 g | 10.2 g | 0.0 g |
| 3 pieces | 180 g | 351 kcal | 10.8 g | 43.2 g | 15.3 g | 0.0 g |
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 piece with malai entered at 60 g·REVIEWED JUL 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 1 piece with malai (60 g) |
|---|---|---|
| Energy | 195 kcal | 117 kcal |
| Protein | 6.0 g | 3.6 g |
| Carbohydrate (available) | 24.0 g | 14.4 g |
| Fat | 8.5 g | 5.1 g |
| Dietary fibre | 0.0 g | 0.0 g |
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
What it takes to burn off 1 piece with malai of rasmalai
Minutes of activity for a 70 kg adult to spend 117 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
SOURCE·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·REVIEWED JUL 2026
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where rasmalai sits in an Indian plate
Among the 24 sweets & mithai entries on this site, rasmalai ranks 9th for protein (6.0 g per 100 g) and 20th for energy density (195 kcal per 100 g). The protein leader in the group is peanut chikki at 13.9 g.
Protein supplies 12% of its energy — respectable, but a plate built only on this will run short. Dal, curd, paneer or eggs close the gap cheaply. There is very little fibre here — 0.0 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 1 piece with malai?
About 117 kcal for 1 piece with malai, taken as 60 g (chhena disc in sweetened thickened milk). Two come to roughly 234 kcal and three to 351 kcal. Per 100 g, rasmalai carries 195 kcal.
How much protein is in rasmalai?
6.0 g per 100 g, which works out to 3.6 g in 1 piece with malai. That is 12% of the energy in this food, and ranks 9th of 24 in the sweets & mithai group on this site.
Is rasmalai good for weight loss?
At 195 kcal per 100 g it is mid-range — it fits a deficit if the portion is measured rather than eyeballed. Protein is moderate, so pair it with dal, curd or a non-veg side to stay full. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume chhena disc in sweetened thickened milk. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from sweets & mithai, and three from elsewhere with a similar energy density.
Where this number comes from
From the composition tables, not re-checked against a named row. This site does not claim a carbohydrate basis for this figure. Either it is a hand-entered composite with no stored ingredient list to derive one from, or the named table row disagrees with what is published here by too much to say which basis the number is on.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
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