Malai Kofta Calories and Nutrition
1 bowl (~200 g) of Malai Kofta contains 380 calories, 9g protein, 36g carbs and 22g fat — a vegetarian dish in the curries & sabzi category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 bowl (~200 g) |
|---|---|---|
| Calories | 190 kcal | 380 kcal |
| Protein | 4.5 g | 9 g |
| Carbs | 18 g | 36 g |
| Fat | 11 g | 22 g |
| Fiber | 0.5 g | 1 g |
| Sugar | 2.6 g | 5.2 g |
| Sodium | 388 mg | 776 mg |
| Saturated fat | 3.8 g | 7.6 g |
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How Malai Kofta fits in your diet
A 1 bowl (~200 g) of malai kofta contributes about 19% of a 2,000-kcal daily target and roughly 18% of an average adult's 50 g daily protein floor. Typically made with paneer, potato, cashew, cream, tomato, spices.
Paneer-and-potato dumplings (kofta) in a rich cashew-cream gravy. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
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Frequently asked questions
How many calories are in Malai Kofta?
Malai Kofta has roughly 500 kcal per 1 bowl (~200 g) (about 250 kcal per 100 g). Macros: 16g protein, 30g carbs, 36g fat.
Is Malai Kofta good for weight loss?
Not ideal for weight loss in large portions. With 36g fat, malai kofta is calorie-dense. Keep portions small or save it for occasional treats.
How much protein is in Malai Kofta?
Malai Kofta delivers about 16g protein per 1 bowl (~200 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Malai Kofta?
Yes, malai kofta is generally diabetic-friendly in normal portions. Watch oil/ghee and avoid sugary accompaniments.
How does Malai Kofta fit into a balanced Indian meal?
Malai Kofta sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced — roughly half vegetables, a quarter protein source, a quarter starches — and you will hit your macros without overeating.
Sources
Nutrition values for malai kofta are sourced from Open Food Facts. Per-100 g figures scaled to the selected serving above.
Primary reference: View on Open Food Facts
Updated: 17/5/2026