How many calories in 100 grams of Malai?

December 3, 2025 •

3 min read

According to nutritional data, the calorie count for 100 grams of malai can vary significantly, ranging from approximately 180 to over 240 calories, depending on the preparation method and source. This rich dairy product, known for its creamy texture, is a staple in many Indian dishes.

Quick Summary

The calorie count for 100g of malai varies based on its fat content and preparation. A typical serving contains significant fat, along with protein and carbohydrates. Malai's nutritional profile includes vitamins and minerals, offering both rich flavor and health benefits when consumed in moderation.

Key Points

Variable Calories: 100 grams of malai contains approximately 180 to over 240 calories, depending on the fat content of the milk used and preparation method.
Rich in Fat: The high-fat content is the main source of its calories, but also contributes to its rich flavor and creamy texture.
Nutrient Dense: Malai is a source of essential nutrients like calcium and fat-soluble vitamins (A, D, E), offering health benefits when consumed in moderation.
Distinct from Cream: Malai is a traditional Indian clotted cream, distinct from Western heavy creams, with a different texture and flavor profile.
Moderation is Key: Due to its high-calorie density, it is best to enjoy malai in smaller portions as part of a balanced diet.
Versatile Ingredient: Malai is used in both savory dishes, like curries, and sweet desserts, adding richness and creaminess to a variety of recipes.

Understanding Malai: The Indian Milk Cream

Malai is a traditional, clotted cream made by boiling milk and letting it cool. As the milk cools, a thick, yellow layer of cream (malai) forms on the surface. This layer, rich in milk fat, is then skimmed off. The fat content and, consequently, the calorie count can differ based on the milk used and the duration of boiling. While often compared to Western-style creams, malai is distinct in its flavor and preparation, making it a unique component in many Indian curries, desserts, and savory dishes.

Factors Influencing Calorie Content

The calorie content of malai is not a fixed number and several factors play a crucial role in its final nutritional value. The primary driver is the fat content of the milk. Full-fat milk will naturally produce a much richer, higher-calorie malai than low-fat milk. Other factors include:

Type of milk: The fat percentage of the original milk (e.g., cow's milk vs. buffalo's milk) greatly influences the malai's richness.
Heating process: The amount of time and heat applied during the preparation affects the concentration of the solids and fats.
Added ingredients: Some commercial or homemade malai preparations might include added sugar or thickeners, further altering the calorie count.

Nutritional Breakdown of 100 Grams of Malai

While figures vary, a general nutritional profile for 100 grams of malai can be estimated. It is predominantly composed of fat, with smaller amounts of protein and carbohydrates (in the form of lactose).

Calories: Approximately 180-244 kcal.
Fat: High fat content, typically ranging from 10 to 25 grams or more.
Protein: Modest protein content, essential for muscle health.
Carbohydrates: Low to moderate carbohydrates, mainly from lactose.
Vitamins: Rich in fat-soluble vitamins like A, D, and E.
Minerals: Good source of calcium, supporting bone health.

Comparing Malai to Western Creams

To put the calorie count in perspective, it's useful to compare malai to common Western cream products. This comparison highlights the unique properties of each dairy item.


Feature	Malai (100g)	Heavy Whipping Cream (100g)	Light Cream (100g)
Calories	Approx. 180-244 kcal	Approx. 340 kcal	Approx. 195 kcal
Milkfat Content	Highly variable (typically 10-25%+)	High (36%+)	Lower (18-30%)
Fat Grams	10-25g+	36g+	18-30g
Preparation	Traditional clotted cream from boiled milk	Industrial separation of fat from milk	Industrial separation
Cultural Use	Indian cuisine, savory and sweet	Western desserts, soups, sauces	Western sauces, coffee, toppings

How to Enjoy Malai in Moderation

Despite its high-calorie and fat content, malai offers nutritional benefits and can be part of a balanced diet when consumed in moderation. The key is to enjoy its rich flavor without overindulging. Here are a few tips:

Use as a garnish: Instead of making it the base of a dish, use a small dollop of malai as a finishing touch to add richness.
Pair with fiber: Serve malai with fiber-rich foods like fruits or whole grains to increase satiety and slow digestion.
Explore healthy recipes: Use malai in dishes that are otherwise low in fat, or find recipes that substitute a portion of the malai with a healthier alternative like yogurt or coconut cream.
Make it at home: Preparing malai at home allows for control over the milk's fat content, offering a more personalized and potentially healthier version.

The Health Benefits of Malai

While often seen as an indulgence, malai does offer some health benefits.

Nutrient Absorption: As a source of healthy fats, malai aids in the absorption of fat-soluble vitamins (A, D, E).
Satiety: The high-fat content promotes a feeling of fullness, which can help in managing food intake throughout the day.
Bone Health: As a milk derivative, it provides a good amount of calcium, contributing to bone density and health.
Skin Nourishment: The fats and vitamins are beneficial for skin health, providing nourishment and a natural glow.

Conclusion

Ultimately, the number of calories in 100 grams of malai varies based on its composition and preparation, but generally falls within the range of 180-244 kcal. While it is a calorie-dense food primarily due to its rich fat content, it also contains beneficial nutrients like fat-soluble vitamins and calcium. Malai can be part of a healthy diet, particularly when enjoyed in moderation and balanced with other nutritious foods. By being mindful of portion sizes and preparation methods, you can savor its unique flavor while keeping your health goals in check.

Here is a useful guide on the nutritional composition of dairy products.

Frequently Asked Questions

While heavy cream is often higher in calories due to its concentrated fat content, both malai and heavy cream are high in fat. Malai may retain more natural milk solids and varying fat levels, but nutritional value depends heavily on the source milk and preparation. Neither is inherently healthier; moderation is key for both.

Yes, malai can be used in weight management, as its high-fat content promotes satiety and can reduce unnecessary cravings. The key is strict portion control to account for its high-calorie density, balancing it with other healthy dietary choices.

Malai is a milk cream derived from fat solids that form on the surface of boiled milk. Yogurt, conversely, is a fermented dairy product created with bacteria cultures. They have different textures, fat content, and nutritional profiles.

Yes, the fats and vitamins in malai can be beneficial for skin health. It is believed to nourish the skin, leaving it supple, and has been traditionally used as a face pack or scrub.

You can reduce the calories in malai by making it from lower-fat milk, though this will also reduce its richness. Other options include using it as a garnish rather than a primary ingredient or seeking out healthier recipe variations.

Malai is generally considered keto-friendly, provided it's consumed in moderation. Its high fat and low carb content (from lactose) fit the macronutrient requirements of a keto diet. However, portions should be monitored to stay within daily calorie goals.

For optimal freshness, malai should be stored in an airtight container in the refrigerator and consumed within a few days. It can also be frozen for longer storage.