Besan Halwa vs Suji Kheer

Per 100 g, Besan Halwa has 277 kcal and 5.9 g protein, while Suji Kheer has 113 kcal and 3.4 g protein.

Besan Halwa

277
kcal per 100 g
5.9 g protein

Suji Kheer

113
kcal per 100 g
3.4 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 Halwa Suji Kheer Difference
Calories Fewer calories for the same weight 277 kcal 113 kcal better 59%
Protein More protein helps with fullness and muscle 5.9 g better 3.4 g 42%
Carbs Lower carbs suits low-carb and diabetic diets 25.8 g 15.9 g better 38%
Fat Lower fat means lower calorie density 17.3 g 4.2 g better 76%
Fiber More fibre improves fullness and digestion 1.8 g better 0.5 g 72%
Sugar Less sugar means a gentler blood-sugar response 15.8 g 12.9 g better 18%
"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?

Suji Kheer

Suji Kheer is the lighter choice at 113 kcal per 100 g against 277 for Besan Halwa — about 59% fewer calories for the same weight on your plate. That does not make Besan Halwa a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Besan Halwa

Besan Halwa is the stronger protein source, with 5.9 g per 100 g against 3.4 g for Suji Kheer. To match that from Suji Kheer you would have to eat roughly 1.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Suji Kheer is more efficient per calorie (3 g of protein per 100 kcal against 2.1 g), so it is the better pick if you are also holding calories down.

Besan Halwa vs Suji Kheer — common questions

Besan Halwa has more calories — about 277 kcal per 100 g compared with 113 kcal for Suji Kheer.

Besan Halwa has more protein — 5.9 g per 100 g against 3.4 g for Suji Kheer.

Suji Kheer is the lighter choice at 113 kcal per 100 g against 277 for Besan Halwa — about 59% fewer calories for the same weight on your plate. That does not make Besan Halwa a bad food; it means the portion has to be smaller to fit the same calorie budget.

Besan Halwa is the stronger protein source, with 5.9 g per 100 g against 3.4 g for Suji Kheer. To match that from Suji Kheer you would have to eat roughly 1.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Suji Kheer is more efficient per calorie (3 g of protein per 100 kcal against 2.1 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 390 kcal and 9.3 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 Suji Kheer has the edge, mainly on calorie density. Per 100 g, Besan Halwa has 277 kcal and 5.9 g protein, while Suji Kheer has 113 kcal and 3.4 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Besan Halwa nutrition & serving sizes
Full Suji 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.