Amla Murabba vs Rasmalai

Per 100 g, Amla Murabba has 124 kcal and 0 g protein, while Rasmalai has 135 kcal and 1.7 g protein.

Amla Murabba

124
kcal per 100 g
0 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 Amla Murabba Rasmalai Difference
Calories Fewer calories for the same weight 124 kcal better 135 kcal 8%
Protein More protein helps with fullness and muscle 0 g 1.7 g better 100%
Carbs Lower carbs suits low-carb and diabetic diets 32.4 g 29.2 g better 10%
Fat Lower fat means lower calorie density 0 g better 2.2 g 100%
Fiber More fibre improves fullness and digestion 0 g 0 g about the same
Sugar Less sugar means a gentler blood-sugar response 28.8 g 28.7 g about the same
"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?

Amla Murabba

Amla Murabba is the lighter choice at 124 kcal per 100 g against 135 for Rasmalai — about 8% fewer calories for the same weight on your plate. That does not make Rasmalai 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 0 g for Amla Murabba. To match that from Amla Murabba you would have to eat roughly several times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Amla Murabba vs Rasmalai — common questions

Rasmalai has more calories — about 135 kcal per 100 g compared with 124 kcal for Amla Murabba.

Rasmalai has more protein — 1.7 g per 100 g against 0 g for Amla Murabba.

Amla Murabba is the lighter choice at 124 kcal per 100 g against 135 for Rasmalai — about 8% fewer calories for the same weight on your plate. That does not make Rasmalai 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 0 g for Amla Murabba. To match that from Amla Murabba you would have to eat roughly several times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 259 kcal and 1.7 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 Amla Murabba has the edge, mainly on calorie density. Per 100 g, Amla Murabba has 124 kcal and 0 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 Amla Murabba 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.