Milk barfi vs sooji halwa: calories and protein compared
Short answer: for fat loss pick milk barfi; for muscle gain sooji halwa does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Milk barfi | Sooji halwa |
|---|---|---|
| Serving | 1 piece | 1 katori · 100 g |
| Calories | 116 kcal | 339 kcal |
| Protein | 3 g | 3 g |
| Carbs | 12 g | 48 g |
| Fat | 6 g | 15 g |
| Protein per 100 kcal | 2.6 g | 0.9 g |
| Calories from fat | 48% | 41% |
What the numbers say
- Sooji halwa has 223 kcal more a serving than milk barfi. One serving of sooji halwa has the calories of about 2.9 servings of milk barfi.
- Protein is about the same (3 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: 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.