Aloo Halwa vs Rasmalai

Per 100 g, Aloo Halwa has 152 kcal and 1.5 g protein, while Rasmalai has 135 kcal and 1.7 g protein.

Aloo Halwa

152
kcal per 100 g
1.5 g protein

Rasmalai

135
kcal per 100 g
1.7 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 Rasmalai Difference
Calories Fewer calories for the same weight 152 kcal 135 kcal better 11%
Protein More protein helps with fullness and muscle 1.5 g 1.7 g better 12%
Carbs Lower carbs suits low-carb and diabetic diets 29.2 g 29.2 g about the same
Fat Lower fat means lower calorie density 3.5 g 2.2 g better 37%
Fiber More fibre improves fullness and digestion 1.6 g better 0 g 100%
Sugar Less sugar means a gentler blood-sugar response 17.4 g better 28.7 g 39%
"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?

Rasmalai

Rasmalai is the lighter choice at 135 kcal per 100 g against 152 for Aloo Halwa — about 11% 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?

Rasmalai

Rasmalai is the stronger protein source, with 1.7 g per 100 g against 1.5 g for Aloo Halwa. To match that from Aloo Halwa you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Aloo Halwa vs Rasmalai — common questions

Aloo Halwa has more calories — about 152 kcal per 100 g compared with 135 kcal for Rasmalai.

Rasmalai has more protein — 1.7 g per 100 g against 1.5 g for Aloo Halwa.

Rasmalai is the lighter choice at 135 kcal per 100 g against 152 for Aloo Halwa — about 11% 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.

Rasmalai is the stronger protein source, with 1.7 g per 100 g against 1.5 g for Aloo Halwa. To match that from Aloo Halwa you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 287 kcal and 3.2 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 Rasmalai has the edge, mainly on calorie density. Per 100 g, Aloo Halwa has 152 kcal and 1.5 g protein, while Rasmalai has 135 kcal and 1.7 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 Rasmalai 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.