Phirni vs Vanilla Ice Cream

Per 100 g, Phirni has 116 kcal and 3.5 g protein, while Vanilla Ice Cream has 229 kcal and 2.6 g protein.

Phirni

116
kcal per 100 g
3.5 g protein

Vanilla Ice Cream

229
kcal per 100 g
2.6 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 Vanilla Ice Cream Difference
Calories Fewer calories for the same weight 116 kcal better 229 kcal 49%
Protein More protein helps with fullness and muscle 3.5 g better 2.6 g 26%
Carbs Lower carbs suits low-carb and diabetic diets 16.1 g 14.2 g better 12%
Fat Lower fat means lower calorie density 4.3 g better 18.2 g 76%
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 13.4 g 19%
"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 229 for Vanilla Ice Cream — about 49% fewer calories for the same weight on your plate. That does not make Vanilla Ice Cream 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 2.6 g for Vanilla Ice Cream. To match that from Vanilla Ice Cream 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 Vanilla Ice Cream — common questions

Vanilla Ice Cream has more calories — about 229 kcal per 100 g compared with 116 kcal for Phirni.

Phirni has more protein — 3.5 g per 100 g against 2.6 g for Vanilla Ice Cream.

Phirni is the lighter choice at 116 kcal per 100 g against 229 for Vanilla Ice Cream — about 49% fewer calories for the same weight on your plate. That does not make Vanilla Ice Cream 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 2.6 g for Vanilla Ice Cream. To match that from Vanilla Ice Cream 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 345 kcal and 6.1 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 Vanilla Ice Cream has 229 kcal and 2.6 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 Vanilla Ice Cream 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.