Besan Barfi vs Gajar Kheer

Per 100 g, Besan Barfi has 423 kcal and 11.3 g protein, while Gajar Kheer has 85 kcal and 2.8 g protein.

Besan Barfi

423
kcal per 100 g
11.3 g protein

Gajar Kheer

85
kcal per 100 g
2.8 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 Besan Barfi Gajar Kheer Difference
Calories Fewer calories for the same weight 423 kcal 85 kcal better 80%
Protein More protein helps with fullness and muscle 11.3 g better 2.8 g 75%
Carbs Lower carbs suits low-carb and diabetic diets 46.7 g 10.1 g better 78%
Fat Lower fat means lower calorie density 22.3 g 3.9 g better 83%
Fiber More fibre improves fullness and digestion 3.3 g better 0.7 g 79%
Sugar Less sugar means a gentler blood-sugar response 28.3 g 9.6 g better 66%
"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?

Gajar Kheer

Gajar Kheer is the lighter choice at 85 kcal per 100 g against 423 for Besan Barfi — about 80% fewer calories for the same weight on your plate. That does not make Besan Barfi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Besan Barfi

Besan Barfi is the stronger protein source, with 11.3 g per 100 g against 2.8 g for Gajar Kheer. To match that from Gajar Kheer you would have to eat roughly 4 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Gajar Kheer is more efficient per calorie (3.3 g of protein per 100 kcal against 2.7 g), so it is the better pick if you are also holding calories down.

Besan Barfi vs Gajar Kheer — common questions

Besan Barfi has more calories — about 423 kcal per 100 g compared with 85 kcal for Gajar Kheer.

Besan Barfi has more protein — 11.3 g per 100 g against 2.8 g for Gajar Kheer.

Gajar Kheer is the lighter choice at 85 kcal per 100 g against 423 for Besan Barfi — about 80% fewer calories for the same weight on your plate. That does not make Besan Barfi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Besan Barfi is the stronger protein source, with 11.3 g per 100 g against 2.8 g for Gajar Kheer. To match that from Gajar Kheer you would have to eat roughly 4 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Gajar Kheer is more efficient per calorie (3.3 g of protein per 100 kcal against 2.7 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 509 kcal and 14.1 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 Gajar Kheer has the edge, mainly on calorie density. Per 100 g, Besan Barfi has 423 kcal and 11.3 g protein, while Gajar Kheer has 85 kcal and 2.8 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Besan Barfi nutrition & serving sizes
Full Gajar 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.