Rasmalai Calories and Nutrition
1 piece + syrup (~80 g) of Rasmalai contains 304 calories, 0.2g protein, 75.7g carbs and 0g fat — a vegetarian dish in the sweets & mithai category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 piece + syrup (~80 g) |
|---|---|---|
| Calories | 380 kcal | 304 kcal |
| Protein | 0.3 g | 0.2 g |
| Carbs | 94.6 g | 75.7 g |
| Fat | 0 g | 0 g |
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How Rasmalai fits in your diet
A 1 piece + syrup (~80 g) of rasmalai contributes about 15% of a 2,000-kcal daily target and roughly 0% of an average adult's 50 g daily protein floor. Typically made with chhena, milk, sugar, saffron, cardamom, pistachio.
Flat chhena patties soaked in saffron-cardamom thickened milk.
Cuisine region: bengali.
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Frequently asked questions
How many calories are in Rasmalai?
Rasmalai has roughly 200 kcal per 1 piece + syrup (~80 g) (about 250 kcal per 100 g). Macros: 5.6g protein, 28.8g carbs, 6.4g fat.
Is Rasmalai good for weight loss?
Not ideal for weight loss in large portions. With 6.4g fat and 32g sugar per 100 g, rasmalai is calorie-dense. Keep portions small or save it for occasional treats.
How much protein is in Rasmalai?
Rasmalai delivers about 5.6g protein per 1 piece + syrup (~80 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Rasmalai?
Diabetics should limit rasmalai — at 32g sugar per 100 g it causes a sharp glucose spike. Save it for rare occasions and pair with protein-rich food.
How does Rasmalai fit into a balanced Indian meal?
Rasmalai 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 rasmalai are sourced from Open Food Facts. Per-100 g figures scaled to the selected serving above.
Primary reference: View on Open Food Facts
Source record reviewed: 17/5/2026
Read our nutrition data methodology.