Per 2 pieces (100g)
280kcal
Protein
7g
10% of energy
Carbs
32g
45% of energy
Fat
14g
45% of energy
Indian food · sweets
Rasmalai
- Serving
- 2 pieces · 100g
- Macro lead
- Carb-forward
- Region
- east
- Fiber / serving
- 0 g
Macros
Per-100g values are scaled from the serving weight in our food database.
| Nutrient | Per serving (100g) | Per 100g |
|---|---|---|
| Calories | 280 kcal | 280 kcal |
| Protein | 7 g | 7 g |
| Carbs | 32 g | 32 g |
| Fat | 14 g | 14 g |
| Fiber | 0 g | 0 g |
How Indian lifters use Rasmalai
Indian mithai runs 350–500 kcal per piece with almost no protein. Keep it to post-workout or a Sunday flexible meal — never as a daily habit. Carb-forward — use it around training, dial it back on rest days if you're cutting. The dish is most common in east kitchens, but works anywhere in India — the ingredients are pantry-standard.
Where it fits in your day
Best consumed pre and post workout when insulin sensitivity is highest. On rest days, keep the portion smaller and pair with protein and fibre to slow the glycemic response.
Cost & convenience
Moderate protein density (7g/100g). Not the cheapest protein per gram, but it doubles as a source of carbs and micronutrients — so it earns its rupee spend twice.
Common myth
"Mithai post-workout is fine because carbs" — the carbs are fine, the 20g of fat per piece is not. Save mithai for weekly flexible meals, not as a daily post-workout carb.
Swaps & pairings
Similar sweets
Halwa (Suji) 320 kcal · 4g protein per servingGajar Halwa 280 kcal · 5g protein per servingLadoo (Besan) 180 kcal · 3g protein per servingBarfi 130 kcal · 3g protein per servingGulab Jamun 290 kcal · 4g protein per servingJalebi 240 kcal · 2g protein per serving
Build a plate around Rasmalai
Plans that fit
Meal plans that use Rasmalai
Muscle Gain ideas — Vegetarian
Goal × diet day of food ideas
Recomp ideas — Eggetarian
Goal × diet day of food ideas
~2000 kcal Fat Loss — Ovo-vegetarian
Example day with eggs; portion carefully
Train while you eat this
Frequently asked
Is Rasmalai good for weight loss?
Yes if it fits your calorie budget — no food causes or prevents weight loss on its own. One 2 pieces costs you 280 kcal; slot it into a daily deficit and it works fine.
How much Rasmalai should I eat per day?
Depends on your goal and total calorie target. A lifter cutting on 1800–2000 kcal typically uses 1–2 servings; someone bulking on 2800+ can comfortably fit 3+. Weigh, don't eyeball.
Is Rasmalai high in protein?
Not really — 7g per 100g. Treat it as a carb source and pair it with a dedicated protein anchor.
Can I eat Rasmalai pre or post workout?
Yes — carb-forward foods like this one are ideal 60–90 minutes before and immediately after training.
Fit this into your daily targets
bodyBot builds your Indian meal plan around your goal and weight, using this same food database.