How many calories are in Malai? The Complete Nutritional Guide

January 6, 2026 •

3 min read

While a cup of Vadilal Classic Malai contains 188 calories, the total calorie count for malai varies significantly depending on its type and preparation. The exact number of calories depends on whether it's milk-based or coconut-based, homemade or commercial, and how it is used in a dish.

Quick Summary

The calorie content of malai varies based on its origin (milk or coconut) and preparation method. Factors like fat content, added sugar, and portion size significantly influence the final nutritional breakdown and overall calorie count.

Key Points

Milk vs. Coconut Malai: Milk malai is high in saturated fats from dairy, while coconut malai contains beneficial medium-chain triglycerides (MCTs).
Homemade is Higher in Fat: Homemade milk malai tends to have a much higher fat percentage and calorie count per tablespoon than most commercial creams.
Dish-Dependent Calories: The total calories vary significantly in malai-based dishes; a serving of ras malai is lower in calories than malai peda or malai kofta.
Moderation is Key for Health: Consuming malai in moderation is essential for weight and heart health due to its high fat and calorie density.
Check Commercial Labels: Store-bought malai products have nutrition labels that provide specific calorie and fat information, which can differ widely.
Alternative for Lower Calories: To reduce calories, use lower-fat alternatives like yogurt in malai dishes.

Understanding the Caloric Differences in Malai

Malai, the thick layer of cream that forms on boiled milk, is a staple in many cuisines, particularly Indian. Its creamy texture and rich flavor make it a desirable ingredient, but its high-fat nature raises questions about its caloric content. The answer to "how many calories are in malai" is complex because it depends on several factors, including the type of milk used, the preparation method, and whether it's homemade or store-bought.

The Calorie Breakdown: Milk Malai vs. Coconut Malai

There are two primary types of malai to consider: milk malai and coconut malai. Their nutritional and caloric profiles are vastly different.

Milk Malai: The traditional form of malai is derived from full-fat milk. A tablespoon of homemade milk malai can contain anywhere from 45 to 135 calories. This wide range is due to variations in the milk's fat content and the thickness of the cream layer. Homemade malai, which is often a pure, dense cream, tends to be more calorie-dense than commercial versions. For example, some commercial fresh creams sold in India have a significantly lower fat percentage (around 25%) compared to homemade malai, which can be almost 79% fat.

Coconut Malai: Found inside tender green coconuts, coconut malai (or coconut meat) has a different nutritional makeup. It contains healthy fats, including medium-chain triglycerides (MCTs), which can provide a quick energy boost. One cup of coconut malai can contain roughly 3 grams of protein. While it is still calorie-dense, its fats are metabolized differently and are associated with benefits like aiding digestion and boosting heart health when consumed in moderation.

Calories in Popular Malai-Based Indian Dishes

Malai is a key ingredient in many sweet and savory dishes, where its calorie count is combined with other ingredients. Here are some examples:

Malai Kofta: A single serving of this rich curry can contain approximately 362 calories, comprising carbs, protein, and significant fat from the cream.
Ras Malai: This popular dessert, featuring cottage cheese dumplings soaked in sweet, creamy milk, contains about 220 calories per cup.
Malai Peda: A sweet made from khoa (thickened milk) and sugar, a 100g serving of Amul Malai Peda contains 411 kcal.
Malai Boti: For this grilled chicken dish, a 100-gram serving typically contains 200-250 calories, with calories coming from the chicken, cream, yogurt, and added fats.

Controlling Calories When Eating Malai

While malai can be high in calories, you can enjoy it as part of a balanced diet by following a few simple strategies:

Practice Portion Control: Given malai's high fat and calorie density, using it sparingly is the most effective method for calorie management.
Use Low-Fat Substitutes: In savory dishes like curries, using low-fat yogurt or a smaller amount of malai can significantly reduce the overall fat and calorie load.
Choose Lighter Preparation Methods: For dishes like malai boti, opt for grilling or baking with minimal added oil instead of frying.
Pair It Wisely: Serve malai with fiber-rich foods like fruits or vegetables. For example, pairing coconut malai with a fruit salad can increase satiety and reduce the overall glycemic impact.

Comparison Table: Calories in Different Malai Types


Item	Serving Size	Approximate Calories (kcal)	Notes
Homemade Milk Malai	1 tbsp (15g)	45-135	Fat content and thickness highly variable
Commercial Cream (similar to malai)	1 tbsp (15g)	~36	Based on a commercial 25% fat cream
Coconut Malai	1 cup	High, includes beneficial MCTs
Ras Malai	1 cup (183g)	220	Includes milk, sugar, and chenna
Malai Kofta	1 serving	362	Includes kofta, cream, and oil
Malai Peda (Amul)	100g	411	Contains added sugar

Conclusion: The Final Word on Malai's Calories

Malai, whether from milk or coconut, is a nutrient-dense food, and its calorie content is directly tied to its fat content and how it's prepared and served. While milk malai offers traditional dairy richness, coconut malai provides medium-chain triglycerides and fiber. When it comes to assessing how many calories are in malai, it is crucial to consider the specific dish. Incorporating malai in moderation allows for enjoying its rich flavor and nutritional benefits without over-consuming calories. For those managing weight or heart health, being mindful of portion sizes and opting for lighter preparation methods are recommended. Ultimately, malai can be a delicious part of a balanced diet when consumed thoughtfully. For more information on dairy nutrition, consider visiting the National Dairy Council website.

Frequently Asked Questions

Malai is calorie-dense due to its high fat content, so consuming it in excess can contribute to weight gain. However, when enjoyed in moderation as part of a balanced diet, it is not inherently fattening.

Milk malai is a dairy product rich in saturated fats, vitamins A and D, and calcium. Coconut malai contains medium-chain triglycerides (MCTs), fiber, and minerals like manganese and zinc.

To lower the calorie content, you can use lower-fat alternatives like yogurt, reduce the amount of malai used, and opt for cooking methods like grilling over frying.

The calorie count for one tablespoon of homemade milk malai can vary significantly, ranging from approximately 45 to 135 calories, depending on the milk's fat content and the cream's thickness.

No, the total calorie count for malai dishes varies greatly. Dishes like malai kofta with heavy cream and oil are typically higher in calories than a cup of ras malai, which is made with milk and cottage cheese.

While malai is high in fat, the healthy fats in both milk and coconut malai can promote satiety, potentially reducing cravings. When consumed in moderation, it may aid weight management, but excessive intake can lead to weight gain.

Yes, when consumed moderately. Malai is a source of essential vitamins (A, D, E) and minerals like calcium, which are crucial for bone health, immune function, and brain health.