Calories in 2 pieces
234 kcal 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.
Serving assumed: 1 piece with malai ≈ 60 g — chhena disc in sweetened thickened milk. Change the portion and every number below changes with it.
Rasmalai, portion by portion
| 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 |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included 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.
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Questions
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.