Rasmalai Calories & Nutrition (रसमलाई)

Rasmalai has 81 calories per 1 piece (135 kcal per 100 g)

Sweets & Desserts Health Rating: 5/10 Best time: After a meal
81 kcal

Rasmalai Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Rasmalai broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
1 piece standard 60 g 81 kcal 1 g 17.5 g 1.3 g
100 g 100 g 135 kcal 1.7 g 29.2 g 2.2 g
2 pieces 120 g 162 kcal 2 g 35 g 2.6 g
3 pieces 180 g 243 kcal 3 g 52.5 g 3.9 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Rasmalai to your thali See the total calories of your whole meal.
Nutrition Facts — Rasmalai (per 1 piece)
Nutrient Per serving Per 100 g % DV*
Calories 81 kcal 135 kcal 4%
Protein 1 g 1.7 g 2%
Carbohydrates 17.5 g 29.2 g 6%
Fat 1.3 g 2.2 g 2%
Fiber 0 g 0 g 0%
Sugar 17.2 g 28.7 g 34%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 1 g · 5%
Carbs 17.5 g · 82%
Fat 1.3 g · 14%
Burn it off

Minutes of activity to burn 81 kcal (70 kg adult):

Brisk walking 17 min
Cycling 12 min
Running 9 min
Yoga 23 min

Is Rasmalai good for weight loss?

Yes, in controlled portions

Rasmalai carries roughly 135 kcal per 100 g, which is moderate for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Rasmalai good for muscle gain?

Mainly an energy food

Rasmalai provides about 1.7 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 1.3 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Rasmalai

Treat it as an occasional dessert — one piece or a small katori is a sensible portion. Having it straight after a meal is better than eating it on an empty stomach.

About Rasmalai

Flattened chhena discs soaked in thickened, saffron-flavoured milk.

Frequently asked questions about Rasmalai

1 piece rasmalai (60 g) contains approximately 81 calories, along with 1 g protein, 17.5 g carbohydrates and 1.3 g fat.

1 piece rasmalai (60 g) mein lagbhag 81 calorie aur 1 g protein hota hai. Isme 17.5 g carbs aur 1.3 g fat bhi hota hai.

1 पीस रसमलाई (60 ग्राम) में लगभग 81 कैलोरी और 1 ग्राम प्रोटीन होता है। इसमें 17.5 ग्राम कार्बोहाइड्रेट और 1.3 ग्राम फैट भी होता है।

100 g of Rasmalai contains about 135 calories, 1.7 g protein, 29.2 g carbs and 2.2 g fat.

2 pieces works out to roughly 162 calories and 2 g of protein in total.

Yes, in controlled portions. Rasmalai carries roughly 135 kcal per 100 g, which is moderate for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Rasmalai contains about 1.7 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Rasmalai provides roughly 29.2 g of carbohydrates and 28.7 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Rasmalai is best eaten at after a meal.

For a 70 kg adult, burning the roughly 81 calories in 1 piece rasmalai takes brisk walking for about 17 minutes, or cycling for about 12 minutes, or running for about 9 minutes, or yoga for about 23 minutes.

Compare Rasmalai with other foods

Rasmalai vs Chocolate Eclair Rasmalai vs Jaggery Rasmalai vs Sponge Cake Rasmalai vs Aloo Halwa Rasmalai vs Amla Murabba

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.