Custard vs Makhana Kheer

Per 100 g, Custard has 109 kcal and 5 g protein, while Makhana Kheer has 108 kcal and 3.3 g protein.

Custard

109
kcal per 100 g
5 g protein

Makhana Kheer

108
kcal per 100 g
3.3 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 Custard Makhana Kheer Difference
Calories Fewer calories for the same weight 109 kcal 108 kcal about the same
Protein More protein helps with fullness and muscle 5 g better 3.3 g 34%
Carbs Lower carbs suits low-carb and diabetic diets 11.2 g better 12.9 g 13%
Fat Lower fat means lower calorie density 5.1 g 5 g about the same
Fiber More fibre improves fullness and digestion 0 g 0.1 g better 100%
Sugar Less sugar means a gentler blood-sugar response 11.1 g 11.5 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?

Too close to call

Custard and Makhana Kheer land within a few percent of each other on calories (109 vs 108 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Makhana Kheer carries more fibre.

Which is better for muscle gain?

Custard

Custard is the stronger protein source, with 5 g per 100 g against 3.3 g for Makhana Kheer. To match that from Makhana Kheer you would have to eat roughly 1.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Custard vs Makhana Kheer — common questions

Custard has more calories — about 109 kcal per 100 g compared with 108 kcal for Makhana Kheer.

Custard has more protein — 5 g per 100 g against 3.3 g for Makhana Kheer.

Custard and Makhana Kheer land within a few percent of each other on calories (109 vs 108 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Makhana Kheer carries more fibre.

Custard is the stronger protein source, with 5 g per 100 g against 3.3 g for Makhana Kheer. To match that from Makhana Kheer you would have to eat roughly 1.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 217 kcal and 8.3 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.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Custard has 109 kcal and 5 g protein, while Makhana Kheer has 108 kcal and 3.3 g protein.
Full Custard nutrition & serving sizes
Full Makhana 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.