Milk barfi vs rice kheer: calories and protein compared
Short answer: for fat loss pick milk barfi; for muscle gain rice kheer does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Milk barfi | Rice kheer |
|---|---|---|
| Serving | 1 piece | 1 katori · 150 g |
| Calories | 116 kcal | 227 kcal |
| Protein | 3 g | 5 g |
| Carbs | 12 g | 32 g |
| Fat | 6 g | 9 g |
| Protein per 100 kcal | 2.6 g | 2.4 g |
| Calories from fat | 48% | 36% |
What the numbers say
- Rice kheer has 111 kcal more a serving than milk barfi. One serving of rice kheer has the calories of about 2 servings of milk barfi.
- Rice kheer has more protein: 5 g vs 3 g.
- For protein per calorie, milk barfi wins with 2.6 g per 100 kcal.
Which to pick
- Losing fat: Milk barfi, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Rice kheer, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.