Aloo Halwa vs Kheer

Per 100 g, Aloo Halwa has 152 kcal and 1.5 g protein, while Kheer has 75 kcal and 2.3 g protein.

Aloo Halwa

152
kcal per 100 g
1.5 g protein

Kheer

75
kcal per 100 g
2.3 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Aloo Halwa Kheer Difference
Calories Fewer calories for the same weight 152 kcal 75 kcal better 51%
Protein More protein helps with fullness and muscle 1.5 g 2.3 g better 35%
Carbs Lower carbs suits low-carb and diabetic diets 29.2 g 10.1 g better 65%
Fat Lower fat means lower calorie density 3.5 g 3 g better 14%
Fiber More fibre improves fullness and digestion 1.6 g better 0.2 g 88%
Sugar Less sugar means a gentler blood-sugar response 17.4 g 8 g better 54%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Kheer

Kheer is the lighter choice at 75 kcal per 100 g against 152 for Aloo Halwa — about 51% fewer calories for the same weight on your plate. That does not make Aloo Halwa a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Kheer

Kheer is the stronger protein source, with 2.3 g per 100 g against 1.5 g for Aloo Halwa. To match that from Aloo Halwa you would have to eat roughly 1.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Aloo Halwa vs Kheer — common questions

Aloo Halwa has more calories — about 152 kcal per 100 g compared with 75 kcal for Kheer.

Kheer has more protein — 2.3 g per 100 g against 1.5 g for Aloo Halwa.

Kheer is the lighter choice at 75 kcal per 100 g against 152 for Aloo Halwa — about 51% fewer calories for the same weight on your plate. That does not make Aloo Halwa a bad food; it means the portion has to be smaller to fit the same calorie budget.

Kheer is the stronger protein source, with 2.3 g per 100 g against 1.5 g for Aloo Halwa. To match that from Aloo Halwa you would have to eat roughly 1.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 227 kcal and 3.8 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Kheer has the edge, mainly on calorie density. Per 100 g, Aloo Halwa has 152 kcal and 1.5 g protein, while Kheer has 75 kcal and 2.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Aloo Halwa nutrition & serving sizes
Full Kheer nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.