Ber vs Phalsa

Per 100 g, Ber has 49 kcal and 1.3 g protein, while Phalsa has 71 kcal and 1.7 g protein.

Ber

49
kcal per 100 g
1.3 g protein

Phalsa

71
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 Ber Phalsa Difference
Calories Fewer calories for the same weight 49 kcal better 71 kcal 31%
Protein More protein helps with fullness and muscle 1.3 g 1.7 g better 24%
Carbs Lower carbs suits low-carb and diabetic diets 9.4 g better 15.1 g 38%
Fat Lower fat means lower calorie density 0.3 g 0.1 g better 67%
Fiber More fibre improves fullness and digestion 3.7 g 4.5 g better 18%
Sugar Less sugar means a gentler blood-sugar response 8.3 g better 13 g 36%
"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?

Ber

Ber is the lighter choice at 49 kcal per 100 g against 71 for Phalsa — about 31% fewer calories for the same weight on your plate. That does not make Phalsa a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Phalsa

Phalsa is the stronger protein source, with 1.7 g per 100 g against 1.3 g for Ber. To match that from Ber you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Ber is more efficient per calorie (2.7 g of protein per 100 kcal against 2.4 g), so it is the better pick if you are also holding calories down.

Ber vs Phalsa — common questions

Phalsa has more calories — about 71 kcal per 100 g compared with 49 kcal for Ber.

Phalsa has more protein — 1.7 g per 100 g against 1.3 g for Ber.

Ber is the lighter choice at 49 kcal per 100 g against 71 for Phalsa — about 31% fewer calories for the same weight on your plate. That does not make Phalsa a bad food; it means the portion has to be smaller to fit the same calorie budget.

Phalsa is the stronger protein source, with 1.7 g per 100 g against 1.3 g for Ber. To match that from Ber you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Ber is more efficient per calorie (2.7 g of protein per 100 kcal against 2.4 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 120 kcal and 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 Ber has the edge, mainly on calorie density. Per 100 g, Ber has 49 kcal and 1.3 g protein, while Phalsa has 71 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 Ber nutrition & serving sizes
Full Phalsa 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.