Moong Dal Halwa vs Phirni

Per 100 g, Moong Dal Halwa has 350 kcal and 8.4 g protein, while Phirni has 116 kcal and 3.5 g protein.

Moong Dal Halwa

350
kcal per 100 g
8.4 g protein

Phirni

116
kcal per 100 g
3.5 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 Moong Dal Halwa Phirni Difference
Calories Fewer calories for the same weight 350 kcal 116 kcal better 67%
Protein More protein helps with fullness and muscle 8.4 g better 3.5 g 58%
Carbs Lower carbs suits low-carb and diabetic diets 40.2 g 16.1 g better 60%
Fat Lower fat means lower calorie density 17.7 g 4.3 g better 76%
Fiber More fibre improves fullness and digestion 2.6 g better 0.4 g 85%
Sugar Less sugar means a gentler blood-sugar response 25.6 g 10.8 g better 58%
"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?

Phirni

Phirni is the lighter choice at 116 kcal per 100 g against 350 for Moong Dal Halwa — about 67% fewer calories for the same weight on your plate. That does not make Moong Dal Halwa a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Moong Dal Halwa

Moong Dal Halwa is the stronger protein source, with 8.4 g per 100 g against 3.5 g for Phirni. To match that from Phirni you would have to eat roughly 2.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Phirni is more efficient per calorie (3 g of protein per 100 kcal against 2.4 g), so it is the better pick if you are also holding calories down.

Moong Dal Halwa vs Phirni — common questions

Moong Dal Halwa has more calories — about 350 kcal per 100 g compared with 116 kcal for Phirni.

Moong Dal Halwa has more protein — 8.4 g per 100 g against 3.5 g for Phirni.

Phirni is the lighter choice at 116 kcal per 100 g against 350 for Moong Dal Halwa — about 67% fewer calories for the same weight on your plate. That does not make Moong Dal Halwa a bad food; it means the portion has to be smaller to fit the same calorie budget.

Moong Dal Halwa is the stronger protein source, with 8.4 g per 100 g against 3.5 g for Phirni. To match that from Phirni you would have to eat roughly 2.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Phirni is more efficient per calorie (3 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 466 kcal and 11.9 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 Phirni has the edge, mainly on calorie density. Per 100 g, Moong Dal Halwa has 350 kcal and 8.4 g protein, while Phirni has 116 kcal and 3.5 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Moong Dal Halwa nutrition & serving sizes
Full Phirni 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.