Malai kulfi vs sooji halwa: calories and protein compared
Short answer: for fat loss pick malai kulfi; for muscle gain sooji halwa does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Malai kulfi | Sooji halwa |
|---|---|---|
| Serving | 1 kulfi | 1 katori · 100 g |
| Calories | 173 kcal | 339 kcal |
| Protein | 5 g | 3 g |
| Carbs | 19 g | 48 g |
| Fat | 9 g | 15 g |
| Protein per 100 kcal | 2.6 g | 0.9 g |
| Calories from fat | 47% | 41% |
What the numbers say
- Sooji halwa has 166 kcal more a serving than malai kulfi. One serving of sooji halwa has the calories of about 2 servings of malai kulfi.
- Malai kulfi has more protein: 5 g vs 3 g.
- For protein per calorie, malai kulfi wins with 2.6 g per 100 kcal.
Which to pick
- Losing fat: Malai kulfi, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Sooji halwa, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.