Phirni vs Shahi Tukda

Per 100 g, Phirni has 116 kcal and 3.5 g protein, while Shahi Tukda has 190 kcal and 2.8 g protein.

Phirni

116
kcal per 100 g
3.5 g protein

Shahi Tukda

190
kcal per 100 g
2.8 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 Shahi Tukda Difference
Calories Fewer calories for the same weight 116 kcal better 190 kcal 39%
Protein More protein helps with fullness and muscle 3.5 g better 2.8 g 20%
Carbs Lower carbs suits low-carb and diabetic diets 16.1 g better 41.5 g 61%
Fat Lower fat means lower calorie density 4.3 g 2.5 g better 42%
Fiber More fibre improves fullness and digestion 0.4 g 0.5 g better 20%
Sugar Less sugar means a gentler blood-sugar response 10.8 g better 34.8 g 69%
"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 190 for Shahi Tukda — about 39% fewer calories for the same weight on your plate. That does not make Shahi Tukda 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 2.8 g for Shahi Tukda. To match that from Shahi Tukda you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Phirni vs Shahi Tukda — common questions

Shahi Tukda has more calories — about 190 kcal per 100 g compared with 116 kcal for Phirni.

Phirni has more protein — 3.5 g per 100 g against 2.8 g for Shahi Tukda.

Phirni is the lighter choice at 116 kcal per 100 g against 190 for Shahi Tukda — about 39% fewer calories for the same weight on your plate. That does not make Shahi Tukda 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 2.8 g for Shahi Tukda. To match that from Shahi Tukda you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 306 kcal and 6.3 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 Phirni has the edge, mainly on calorie density. Per 100 g, Phirni has 116 kcal and 3.5 g protein, while Shahi Tukda has 190 kcal and 2.8 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 Shahi Tukda 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.