Moong dal halwa vs rasmalai: calories and protein compared
Short answer: for fat loss pick rasmalai; for muscle gain moong dal halwa does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Moong dal halwa | Rasmalai |
|---|---|---|
| Serving | 1 katori · 100 g | 2 pieces |
| Calories | 408 kcal | 252 kcal |
| Protein | 8 g | 10 g |
| Carbs | 43 g | 24 g |
| Fat | 22 g | 13 g |
| Protein per 100 kcal | 2 g | 3.8 g |
| Calories from fat | 49% | 47% |
What the numbers say
- Moong dal halwa has 156 kcal more a serving than rasmalai. One serving of moong dal halwa has the calories of about 1.6 servings of rasmalai.
- Rasmalai has more protein: 10 g vs 8 g.
- For protein per calorie, rasmalai wins with 3.8 g per 100 kcal.
Which to pick
- Losing fat: Rasmalai, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Moong dal 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.