Rice kheer vs sooji halwa: calories and protein compared
Short answer: for fat loss pick rice kheer; for muscle gain rice kheer does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Rice kheer | Sooji halwa |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 100 g |
| Calories | 227 kcal | 339 kcal |
| Protein | 5 g | 3 g |
| Carbs | 32 g | 48 g |
| Fat | 9 g | 15 g |
| Protein per 100 kcal | 2.4 g | 0.9 g |
| Calories from fat | 36% | 41% |
What the numbers say
- Sooji halwa has 112 kcal more a serving than rice kheer. One serving of sooji halwa has the calories of about 1.5 servings of rice kheer.
- Rice kheer has more protein: 5 g vs 3 g.
- For protein per calorie, rice kheer wins with 2.4 g per 100 kcal.
Which to pick
- Losing fat: Rice kheer, 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.