How Many Calories Are in 2 Malai Kofta?

November 7, 2025 •

4 min read

According to nutritional data, a typical single serving of malai kofta can contain over 360 calories, meaning 2 malai kofta can constitute a significant portion of your daily energy intake. This rich, Indian vegetarian dish features dumplings made from paneer and potatoes, served in a creamy, cashew-based gravy.

Quick Summary

A serving of 2 malai koftas typically contains between 300 and 450 calories, with significant variation depending on ingredient ratios, frying methods, and the richness of the gravy.

Key Points

Estimated Calories: 2 malai kofta with gravy typically contains between 300 and 450 calories, with substantial variability based on the recipe.
Frying Method Matters: Deep-frying the koftas significantly increases the fat and calorie content compared to healthier methods like air-frying or baking.
Gravy is Calorie-Dense: The rich, creamy gravy made from heavy cream and cashews is a major contributor to the overall calorie count.
Lighter Substitutions Possible: To reduce calories, use low-fat cream or yogurt, reduce nuts, and incorporate more vegetables into the koftas and gravy.
Serving Size is Key: The final calorie total is heavily influenced by both the size of the koftas and the amount of gravy served.
Ingredients Drive Nutrition: The specific proportion of paneer, potatoes, cream, and cashews determines the dish's exact nutritional profile.

The question of how many calories are in 2 malai kofta is common for those tracking their nutritional intake. While a definitive number is impossible due to varied recipes, a reliable estimate places the calorie count for two standard-sized malai koftas, with an accompanying portion of rich gravy, in the range of 300 to 450 calories. This wide range accounts for differences in how the dumplings are prepared (deep-fried versus air-fried), the richness of the cream-based sauce, and the size of the koftas themselves.

Calorie Breakdown: Understanding the Components

To get a clearer picture of the total calorie count, it's helpful to break down the main components of malai kofta: the kofta (dumplings) and the creamy gravy.

The Kofta (Dumplings)

The dumplings themselves are a significant source of calories, primarily from the paneer (Indian cheese), potatoes, and the oil used for frying. For a typical deep-fried kofta:

Paneer: As a dairy product, paneer is relatively high in fat and protein. A single medium-sized kofta might contain anywhere from 50 to 100 calories from the paneer alone, depending on its size and density.
Potatoes: Potatoes contribute carbohydrates to the kofta, adding to the total calorie count.
Frying Oil: This is often the largest calorie contributor. Deep-frying the dumplings in oil causes them to absorb a considerable amount of fat, significantly increasing their caloric density. A single deep-fried kofta can easily contain 150-200 calories or more just from these combined ingredients.

The Malai Gravy

The rich, creamy gravy is what gives malai kofta its name ('malai' means cream). The primary calorie sources in the gravy are:

Cream and Cashew Paste: The combination of heavy cream (or 'malai') and a paste of cashews is what creates the dish's signature richness. Both are extremely high in fat and thus calories. This combination can easily add over 100-200 calories per serving of gravy.
Butter or Ghee: Many recipes start by sautéing spices and onions in butter or ghee, which adds more saturated fats and calories.

Comparison Table: Calorie Estimates for Different Malai Kofta Recipes


Feature	Traditional (Rich) Recipe	Healthier (Lighter) Recipe
Kofta Preparation	Deep-fried in oil or ghee	Air-fried or baked
Gravy Base	Heavy cream, cashew paste, butter	Low-fat yogurt, almond milk, less cashew paste
Fat Content	Very High	Reduced
Estimated Calories (per 2 koftas)	350-450+ kcal	250-350 kcal
Typical Ingredients	Paneer, potatoes, heavy cream, cashews	Paneer, grated bottle gourd, low-fat dairy, vegetables

Factors Influencing Malai Kofta's Calorie Count

Preparation Method

The way malai kofta is cooked is the single biggest factor influencing its calorie count. A deep-fried version will always be substantially higher in calories than a version where the koftas are air-fried, pan-fried with minimal oil, or baked. The amount of oil absorbed during frying directly correlates with the final calorie total.

Gravy Ingredients

The choice of ingredients for the gravy can dramatically shift the nutritional profile. Substituting heavy cream with a lower-fat dairy alternative like yogurt or a plant-based milk can cut down the calorie density. Similarly, using a smaller quantity of cashew paste or replacing some of it with seeds can reduce the fat content.

Portion and Size

The size of the koftas and the amount of gravy served with them are also crucial. Two large koftas in a generous portion of rich gravy will have a much higher calorie count than two smaller koftas with less gravy. Standard serving sizes are often around 150-200 grams, but portions can vary greatly between restaurants and home-cooked meals.

Making Malai Kofta Healthier

For those who love the taste of malai kofta but are watching their calorie intake, here are some tips for a lighter version:

Opt for Low-Fat Alternatives: Use low-fat paneer and swap heavy cream with a low-fat or even yogurt-based gravy.
Modify the Cooking Method: Air-fry or bake the koftas instead of deep-frying them to minimize oil absorption.
Reduce Nuts: Cut down the amount of cashew paste in the gravy and add more vegetable purees like tomato or pumpkin for thickness.
Increase Vegetable Content: Incorporate more grated vegetables like bottle gourd (lauki) into the kofta mixture to reduce the reliance on potatoes and paneer.

For a detailed recipe and nutritional analysis of a traditional malai kofta, refer to this resource.

Conclusion

In summary, the number of calories in 2 malai kofta is not a fixed figure, but rather a variable estimate that depends on preparation and portion size. A traditional, rich recipe will likely place the number on the higher end of the 300-450+ calorie range, while a lighter, health-conscious version will be at the lower end. Understanding the calorie contributions of the individual components—the fried koftas and the creamy gravy—allows for informed choices when either ordering this dish or preparing it at home. By making simple adjustments, you can enjoy the delicious flavors of malai kofta while aligning it with your dietary goals. The key is to be mindful of the ingredients and cooking methods employed.

Frequently Asked Questions

Traditional malai kofta, which is deep-fried and uses heavy cream, is relatively high in fat and calories. However, it can be made healthier by baking the koftas and using a lower-fat gravy base.

Air-fried or baked koftas absorb significantly less oil than deep-fried ones, which can reduce the calorie count per kofta by 50-100 calories or more, depending on the size.

Yes, to reduce calories and fat, you can use low-fat yogurt, almond milk, or a vegetable puree (like tomato or onion) as the base for the gravy instead of heavy cream.

The total calorie contribution varies, but often the combination of heavy cream and cashews in a rich, traditional gravy can contribute as many, if not more, calories than the paneer and potato koftas, especially when deep-fried.

Cashews are often used in both the kofta filling and the gravy for richness. They are calorie-dense, so using fewer cashews or omitting them in the kofta filling can lower the overall calorie count.

The calorie count of restaurant dishes is highly variable. Your best bet is to check if the restaurant provides nutritional information. If not, assume it's a rich, traditional recipe and the calorie count will be on the higher end of the estimated range.

Yes, larger koftas contain more paneer, potato, and absorb more oil during frying, all of which contribute to a higher calorie count per piece.