Rasmalai vs Shahi Tukda

Per 100 g, Rasmalai has 135 kcal and 1.7 g protein, while Shahi Tukda has 190 kcal and 2.8 g protein.

Rasmalai

135
kcal per 100 g
1.7 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 Rasmalai Shahi Tukda Difference
Calories Fewer calories for the same weight 135 kcal better 190 kcal 29%
Protein More protein helps with fullness and muscle 1.7 g 2.8 g better 39%
Carbs Lower carbs suits low-carb and diabetic diets 29.2 g better 41.5 g 30%
Fat Lower fat means lower calorie density 2.2 g better 2.5 g 12%
Fiber More fibre improves fullness and digestion 0 g 0.5 g better 100%
Sugar Less sugar means a gentler blood-sugar response 28.7 g better 34.8 g 18%
"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?

Rasmalai

Rasmalai is the lighter choice at 135 kcal per 100 g against 190 for Shahi Tukda — about 29% 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?

Shahi Tukda

Shahi Tukda is the stronger protein source, with 2.8 g per 100 g against 1.7 g for Rasmalai. To match that from Rasmalai you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Rasmalai vs Shahi Tukda — common questions

Shahi Tukda has more calories — about 190 kcal per 100 g compared with 135 kcal for Rasmalai.

Shahi Tukda has more protein — 2.8 g per 100 g against 1.7 g for Rasmalai.

Rasmalai is the lighter choice at 135 kcal per 100 g against 190 for Shahi Tukda — about 29% 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.

Shahi Tukda is the stronger protein source, with 2.8 g per 100 g against 1.7 g for Rasmalai. To match that from Rasmalai you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 325 kcal and 4.5 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 Rasmalai has the edge, mainly on calorie density. Per 100 g, Rasmalai has 135 kcal and 1.7 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 Rasmalai 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.