Apple Kheer vs Sponge Cake

Per 100 g, Apple Kheer has 81 kcal and 2.1 g protein, while Sponge Cake has 253 kcal and 9.2 g protein.

Apple Kheer

81
kcal per 100 g
2.1 g protein

Sponge Cake

253
kcal per 100 g
9.2 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 Apple Kheer Sponge Cake Difference
Calories Fewer calories for the same weight 81 kcal better 253 kcal 68%
Protein More protein helps with fullness and muscle 2.1 g 9.2 g better 77%
Carbs Lower carbs suits low-carb and diabetic diets 11.3 g better 44.7 g 75%
Fat Lower fat means lower calorie density 3.2 g better 4.7 g 32%
Fiber More fibre improves fullness and digestion 0.5 g 0.7 g better 29%
Sugar Less sugar means a gentler blood-sugar response 10.7 g better 26.3 g 59%
"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?

Apple Kheer

Apple Kheer is the lighter choice at 81 kcal per 100 g against 253 for Sponge Cake — about 68% fewer calories for the same weight on your plate. That does not make Sponge Cake a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Sponge Cake

Sponge Cake is the stronger protein source, with 9.2 g per 100 g against 2.1 g for Apple Kheer. To match that from Apple Kheer you would have to eat roughly 4.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Apple Kheer vs Sponge Cake — common questions

Sponge Cake has more calories — about 253 kcal per 100 g compared with 81 kcal for Apple Kheer.

Sponge Cake has more protein — 9.2 g per 100 g against 2.1 g for Apple Kheer.

Apple Kheer is the lighter choice at 81 kcal per 100 g against 253 for Sponge Cake — about 68% fewer calories for the same weight on your plate. That does not make Sponge Cake a bad food; it means the portion has to be smaller to fit the same calorie budget.

Sponge Cake is the stronger protein source, with 9.2 g per 100 g against 2.1 g for Apple Kheer. To match that from Apple Kheer you would have to eat roughly 4.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 335 kcal and 11.3 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 Apple Kheer has the edge, mainly on calorie density. Per 100 g, Apple Kheer has 81 kcal and 2.1 g protein, while Sponge Cake has 253 kcal and 9.2 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Apple Kheer nutrition & serving sizes
Full Sponge Cake 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.