Makhana Kheer vs Milk Barfi

Per 100 g, Makhana Kheer has 108 kcal and 3.3 g protein, while Milk Barfi has 407 kcal and 9.7 g protein.

Makhana Kheer

108
kcal per 100 g
3.3 g protein

Milk Barfi

407
kcal per 100 g
9.7 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 Makhana Kheer Milk Barfi Difference
Calories Fewer calories for the same weight 108 kcal better 407 kcal 73%
Protein More protein helps with fullness and muscle 3.3 g 9.7 g better 66%
Carbs Lower carbs suits low-carb and diabetic diets 12.9 g better 31 g 58%
Fat Lower fat means lower calorie density 5 g better 28 g 82%
Fiber More fibre improves fullness and digestion 0.1 g better 0 g 100%
Sugar Less sugar means a gentler blood-sugar response 11.5 g better 30.3 g 62%
"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 407 for Milk Barfi — about 73% fewer calories for the same weight on your plate. That does not make Milk Barfi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Milk Barfi

Milk Barfi is the stronger protein source, with 9.7 g per 100 g against 3.3 g for Makhana Kheer. To match that from Makhana Kheer you would have to eat roughly 2.9 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 2.4 g), so it is the better pick if you are also holding calories down.

Makhana Kheer vs Milk Barfi — common questions

Milk Barfi has more calories — about 407 kcal per 100 g compared with 108 kcal for Makhana Kheer.

Milk Barfi has more protein — 9.7 g per 100 g against 3.3 g for Makhana Kheer.

Makhana Kheer is the lighter choice at 108 kcal per 100 g against 407 for Milk Barfi — about 73% fewer calories for the same weight on your plate. That does not make Milk Barfi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Milk Barfi is the stronger protein source, with 9.7 g per 100 g against 3.3 g for Makhana Kheer. To match that from Makhana Kheer you would have to eat roughly 2.9 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 2.4 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 515 kcal and 13 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, Makhana Kheer has 108 kcal and 3.3 g protein, while Milk Barfi has 407 kcal and 9.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Makhana Kheer nutrition & serving sizes
Full Milk Barfi 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.