Sweets & mithai

Calories in 2 pieces

The short answer

2 pieces, weighed

234kcal 2 pieces — 120 g in total — comes to about 234 calories, with 7.2 g protein, 28.8 g carbohydrate and 10.2 g fat.

Protein 7.2 g · 12.2% of energy Carbs 28.8 g · 48.9% of energy Fat 10.2 g · 38.9% of energy

ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 piece with malai entered at 60 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 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.

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 ਅਤੇ 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)

The full method, and where it is weakest →

Rasmalai, entered by the portion

The same ledger as the main entry, with 2 pieces standing on the 2nd line.

Kitchen ledger — rasmalai by the piece, one piece entered at 60 g. IFCT 2017 · JUL 2026
Portion	Grams	Calories	Protein	Carbs	Fat
1 piece	60 g	117 kcal	3.6 g	14.4 g	5.1 g
2 pieces	120 g	234 kcal	7.2 g	28.8 g	10.2 g
3 pieces	180 g	351 kcal	10.8 g	43.2 g	15.3 g

ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 piece with malai entered at 60 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 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.

What it takes to burn off 2 pieces

Minutes of activity for a 70 kg adult to spend 234 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.

55 ਮਿੰਟ

Walking · easy pace, 4 km/h

44 ਮਿੰਟ

Brisk walking · 5.6 km/h

25 ਮਿੰਟ

Cycling · moderate, 19 km/h

19 ਮਿੰਟ

Running · 8 km/h

ਸਰੋਤ·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·ਸਮੀਖਿਆ ਜੁਲਾਈ 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.

Other quantities

1 piece117 kcal · 60 g 3 pieces351 kcal · 180 g Build a full thaliAdd several foods into one total

ਸਵਾਲ

How many calories are in 2 pieces?

About 234 kcal, taking one piece as 60 g (chhena disc in sweetened thickened milk). That is 7.2 g protein, 28.8 g carbohydrate and 10.2 g fat across 120 g of food.

Is 2 pieces too much?

It depends entirely on the rest of the day. 234 kcal is roughly 12% of a 2,000 kcal day and 15% of a 1,600 kcal day. The honest answer is that 2 pieces rarely makes a meal on its own — what goes with it usually decides the total.

How long does it take to burn off 2 pieces?

Roughly 55 minutes of easy walking, 44 minutes of brisk walking or 19 minutes of running for a 70 kg adult. Useful for scale — not a licence, since appetite rises with activity.

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.

ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

The people behind these sites

Follow the build

This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

Amit Sharma @amitsharmaofficial Instagram

Geeta Patel @geetapatelnz Instagram

Geeta Patel GeetaPatelYoga Facebook

Following changes nothing here — every page stays open, with no account and no wall.