How Many Calories Are in Chena? A Complete Nutritional Breakdown

November 21, 2025 •

4 min read

The number of calories in chena can vary substantially, depending on whether it is made from high-fat buffalo milk or lower-fat cow milk, and whether it is prepared simply or sweetened. This soft, crumbly curd is a popular base for many Indian desserts, and understanding its base nutritional value is key for mindful eating.

Quick Summary

An analysis of chena's caloric content, detailing how different milk sources like cow and buffalo milk, along with preparation methods, directly affect its final nutritional profile.

Key Points

Calories Vary by Milk: Chena made from lower-fat cow's milk has fewer calories than that from high-fat buffalo milk.
Preparation Impacts Count: Fresh, unsweetened chena is relatively low in calories, but the addition of sugar for sweets significantly increases the total count.
Chena vs. Paneer: Chena is softer, moister, and generally lower in calorie density than paneer, which is pressed to be firmer.
Rich in Nutrients: Despite its calorie content, chena is a good source of high-quality protein and bone-strengthening calcium.
Control Your Intake: To manage calories, opt for chena made from cow's milk and control the amount of sugar added in recipes like rasgulla or sandesh.
A Healthy Vegetarian Option: Chena provides an excellent source of protein and other nutrients for those on a vegetarian diet.
Beware of Sugary Additions: While the base chena is healthy, the calories from sugar in traditional sweets can be very high, so moderation is key.

What Exactly Is Chena?

Chena, also spelled chhena, is a fresh, unripened cheese curd that is common in the cuisines of the Indian subcontinent, particularly in eastern India and Bangladesh. It is made by curdling milk, usually with a food acid like lemon juice, and then separating the whey. Unlike paneer, chena is not pressed firmly, which gives it a soft, moist, and crumbly texture. This texture makes it the ideal base for many iconic sweets, including rasgulla, sandesh, and rasmalai. The final caloric count of chena is influenced by two primary factors: the milk source and the method of preparation, particularly the addition of sweeteners.

The Calorie Impact of the Milk Source

The type of milk used to create chena has a major impact on its final calorie and fat content. Milk from buffaloes is significantly richer and higher in fat than cow's milk, which directly translates to a higher caloric density in the finished curd.

Cow Milk vs. Buffalo Milk

Cow's Milk Chena: Cow milk naturally has a lower fat content (around 3-4% for full-fat milk), resulting in a lighter chena that is lower in calories. According to some reports, cow's milk chhana can have an energy value ranging from 2886 to 3748 calories per kilogram, depending on the fat content and processing. This makes it a popular choice for those monitoring their calorie intake.
Buffalo Milk Chena: Buffalo milk contains a higher fat percentage (around 7-8%), which produces a richer, creamier, and more calorie-dense chena. For example, 1 cup of buffalo milk contains around 237 calories compared to 148 calories in 1 cup of cow's milk, which carries over into the final product. This higher fat content also makes it ideal for richer sweets and desserts.

The Role of Preparation in Chena Calories

The preparation method is the second major factor influencing the caloric value of chena. While fresh, unadulterated chena is relatively modest in calories, many traditional recipes turn it into a calorie-dense dessert by adding significant amounts of sugar.

Common Preparations and Their Caloric Effect:

Fresh Chena: Unsweetened and used in its fresh, moist form, the calories are solely from the milk solids. This version is a healthy, high-protein snack.
Rasgulla: For this classic sweet, chena is kneaded into balls and then boiled in a sugar syrup. The absorption of the syrup drastically increases the final calorie count. A single rasgulla can contain anywhere from 100 to 150 calories, predominantly from sugar.
Sandesh: This Bengali sweet involves kneading chena with sugar or jaggery and then molding it into various shapes. The calorie count depends entirely on the quantity of sugar added during the process.

Chena vs. Paneer: A Nutritional Comparison

Although both chena and paneer are curdled milk products, their different production methods and moisture content result in distinct nutritional profiles. The following table highlights these differences, using data based on approximate values per 100 grams for a clear comparison.


Nutrient (per 100g)	Chena (Soft Curd)	Paneer (Firm Cheese)
Calories	Lower (due to higher moisture)	Higher (due to lower moisture and pressing)
Protein	Good source, but less dense	Denser, higher concentration
Fat	Lower (due to higher moisture)	Higher (due to lower moisture)
Moisture Content	Higher	Lower
Texture	Soft, crumbly	Firm, block-like

Health Benefits of Chena

Beyond its calorie count, chena offers several health benefits due to its rich dairy composition:

Excellent source of protein: As a dairy product, chena is packed with protein, which is essential for muscle building, tissue repair, and overall bodily functions. It provides a complete protein source, offering all essential amino acids.
Rich in calcium: Chena is an excellent source of calcium, a vital mineral for maintaining strong bones and teeth. This makes it a great choice for growing children and adults concerned with bone health.
Good for vegetarians: For individuals following a vegetarian diet, chena serves as a wholesome and protein-rich alternative to meat, providing necessary nutrients that might otherwise be harder to source.
Heart-friendly (in moderation): When prepared without excessive fat or sugar, the calcium and potassium in chena can help manage blood pressure and support cardiovascular health.

Making Chena at Home: A Calorie-Conscious Method

Creating chena at home allows for complete control over its caloric content. The basic process involves curdling milk with an acidic agent, and here’s how you can do it with health in mind:

Boil your choice of milk (cow's milk is recommended for a lower-calorie result). The caloric content will be determined by your milk's fat percentage.
Add a coagulant, such as lemon juice, vinegar, or yogurt, to curdle the milk.
As the milk curdles, the solids (chena) will separate from the whey.
Strain the chena using a muslin cloth, but do not press it. Simply allow the excess whey to drip away naturally. This preserves the high moisture content and delicate texture, keeping the calorie density low.
Use the fresh chena in your preparations, controlling the amount of added sugar for a healthier dessert. Avoid deep frying or excessive use of ghee.

Conclusion

Understanding how many calories are in chena depends primarily on the type of milk used and whether additional sweeteners are included. Chena made from cow's milk is inherently lower in calories than that from buffalo milk due to the fat difference. The fresh, unadulterated curd is a nutritious source of protein and calcium, but its caloric value can skyrocket when processed into sugary sweets like rasgulla. By choosing cow's milk and moderating sugar intake, you can enjoy the many health benefits of chena as part of a balanced diet. Its soft texture makes it a versatile and healthy ingredient, so long as you remain mindful of the additives in your final dish.

For more information on the nutritional science behind chena and other dairy products, you can explore academic research on dairy technology, such as the one published in the Journal of Experimental Zoology, India: Nutritional and chemical properties of chhana spread prepared from cow milk.

Frequently Asked Questions

Chena generally has fewer calories per gram than paneer. This is because chena is not pressed as much, retaining more moisture and resulting in a lower caloric density compared to the firmer, more concentrated paneer.

Chena made from cow milk will have fewer calories than chena from buffalo milk. Buffalo milk has a higher fat content (around 7-8%) compared to cow's milk (3-4%), which means the resulting curd is more calorie-dense.

No, they are very different. Fresh chena's calories come from the milk solids. Rasgulla's calories are significantly higher because the chena balls are cooked in and absorb a sugar syrup, adding a large amount of sugar-derived calories.

Yes, unsweetened chena can be a healthy addition to a weight loss diet. It is a great source of protein, which promotes satiety and helps control appetite. However, portion control and preparation without excessive sugar are crucial.

The primary source of extra calories in chena sweets is the added sugar. While the base chena has milk-derived calories, the process of soaking or cooking it in sugar syrup drastically increases the total caloric content.

Yes, making chena at home gives you full control over the ingredients. You can choose lower-fat cow's milk and add minimal or no sugar, allowing you to create a healthier, low-calorie version of chena.

Yes. Due to the higher fat content, buffalo milk chena is richer and creamier. Cow milk chena is lighter and softer. This difference affects the texture and overall taste, especially in sweets.