Lauki Barfi vs Makhana Kheer

Per 100 g, Lauki Barfi has 277 kcal and 6 g protein, while Makhana Kheer has 108 kcal and 3.3 g protein.

Lauki Barfi

277
kcal per 100 g
6 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 Lauki Barfi Makhana Kheer Difference
Calories Fewer calories for the same weight 277 kcal 108 kcal better 61%
Protein More protein helps with fullness and muscle 6 g better 3.3 g 45%
Carbs Lower carbs suits low-carb and diabetic diets 24.7 g 12.9 g better 48%
Fat Lower fat means lower calorie density 17.7 g 5 g better 72%
Fiber More fibre improves fullness and digestion 0.7 g better 0.1 g 86%
Sugar Less sugar means a gentler blood-sugar response 24 g 11.5 g better 52%
"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?

Makhana Kheer

Makhana Kheer is the lighter choice at 108 kcal per 100 g against 277 for Lauki Barfi — about 61% fewer calories for the same weight on your plate. That does not make Lauki Barfi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Lauki Barfi

Lauki Barfi is the stronger protein source, with 6 g per 100 g against 3.3 g for Makhana Kheer. To match that from Makhana Kheer you would have to eat roughly 1.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Makhana Kheer is more efficient per calorie (3.1 g of protein per 100 kcal against 2.2 g), so it is the better pick if you are also holding calories down.

Lauki Barfi vs Makhana Kheer — common questions

Lauki Barfi has more calories — about 277 kcal per 100 g compared with 108 kcal for Makhana Kheer.

Lauki Barfi has more protein — 6 g per 100 g against 3.3 g for Makhana Kheer.

Makhana Kheer is the lighter choice at 108 kcal per 100 g against 277 for Lauki Barfi — about 61% fewer calories for the same weight on your plate. That does not make Lauki Barfi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Lauki Barfi is the stronger protein source, with 6 g per 100 g against 3.3 g for Makhana Kheer. To match that from Makhana Kheer you would have to eat roughly 1.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Makhana Kheer is more efficient per calorie (3.1 g of protein per 100 kcal against 2.2 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 385 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 Makhana Kheer has the edge, mainly on calorie density. Per 100 g, Lauki Barfi has 277 kcal and 6 g protein, while Makhana Kheer has 108 kcal and 3.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Lauki Barfi 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.