Phirni vs Rasmalai

Per 100 g, Phirni has 116 kcal and 3.5 g protein, while Rasmalai has 135 kcal and 1.7 g protein.

Phirni

116
kcal per 100 g
3.5 g protein

Rasmalai

135
kcal per 100 g
1.7 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 Phirni Rasmalai Difference
Calories Fewer calories for the same weight 116 kcal better 135 kcal 14%
Protein More protein helps with fullness and muscle 3.5 g better 1.7 g 51%
Carbs Lower carbs suits low-carb and diabetic diets 16.1 g better 29.2 g 45%
Fat Lower fat means lower calorie density 4.3 g 2.2 g better 49%
Fiber More fibre improves fullness and digestion 0.4 g better 0 g 100%
Sugar Less sugar means a gentler blood-sugar response 10.8 g better 28.7 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?

Phirni

Phirni is the lighter choice at 116 kcal per 100 g against 135 for Rasmalai — about 14% fewer calories for the same weight on your plate. That does not make Rasmalai a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Phirni

Phirni is the stronger protein source, with 3.5 g per 100 g against 1.7 g for Rasmalai. To match that from Rasmalai you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Phirni vs Rasmalai — common questions

Rasmalai has more calories — about 135 kcal per 100 g compared with 116 kcal for Phirni.

Phirni has more protein — 3.5 g per 100 g against 1.7 g for Rasmalai.

Phirni is the lighter choice at 116 kcal per 100 g against 135 for Rasmalai — about 14% fewer calories for the same weight on your plate. That does not make Rasmalai a bad food; it means the portion has to be smaller to fit the same calorie budget.

Phirni is the stronger protein source, with 3.5 g per 100 g against 1.7 g for Rasmalai. To match that from Rasmalai you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 251 kcal and 5.2 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, Phirni has 116 kcal and 3.5 g protein, while Rasmalai has 135 kcal and 1.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Phirni nutrition & serving sizes
Full Rasmalai 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.