Kheer vs Sponge Cake

Per 100 g, Kheer has 75 kcal and 2.3 g protein, while Sponge Cake has 253 kcal and 9.2 g protein.

Kheer

75
kcal per 100 g
2.3 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 Kheer Sponge Cake Difference
Calories Fewer calories for the same weight 75 kcal better 253 kcal 70%
Protein More protein helps with fullness and muscle 2.3 g 9.2 g better 75%
Carbs Lower carbs suits low-carb and diabetic diets 10.1 g better 44.7 g 77%
Fat Lower fat means lower calorie density 3 g better 4.7 g 36%
Fiber More fibre improves fullness and digestion 0.2 g 0.7 g better 71%
Sugar Less sugar means a gentler blood-sugar response 8 g better 26.3 g 70%
"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?

Kheer

Kheer is the lighter choice at 75 kcal per 100 g against 253 for Sponge Cake — about 70% 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 2.3 g for Kheer. To match that from 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.

Kheer vs Sponge Cake — common questions

Sponge Cake has more calories — about 253 kcal per 100 g compared with 75 kcal for Kheer.

Sponge Cake has more protein — 9.2 g per 100 g against 2.3 g for Kheer.

Kheer is the lighter choice at 75 kcal per 100 g against 253 for Sponge Cake — about 70% 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 2.3 g for Kheer. To match that from 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.

Yes. Combining them gives roughly 329 kcal and 11.5 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 Kheer has the edge, mainly on calorie density. Per 100 g, Kheer has 75 kcal and 2.3 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 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.