How much protein is in 1 rasmalai?

November 24, 2025 •

4 min read

While the exact protein content can vary widely based on size and ingredients, an average single rasmalai piece contains approximately 4 to 6 grams of protein. This popular Indian dessert is primarily made from chhena (cottage cheese) and milk, both of which are excellent sources of dairy-based protein.

Quick Summary

The protein in a single rasmalai piece ranges from 4 to 6 grams, a figure that varies depending on the specific recipe and size. This variation is mainly due to the use of milk and chhena, which are rich in high-quality dairy protein. The dessert offers a moderate protein boost alongside its higher carbohydrate and fat content.

Key Points

Moderate Protein per Piece: An average rasmalai contains approximately 4-6 grams of protein, though this can vary significantly based on size and recipe.
Chhena is the Source: The primary protein comes from chhena (Indian cottage cheese), which is made from curdled milk, a rich dairy protein source.
Influencing Factors: Protein content is affected by the size of the piece, the fat content of the milk used, and whether it is homemade or store-bought.
Nutrient-Dense Dessert: Beyond protein, rasmalai offers calcium from the milk, along with potential antioxidant and digestive benefits from spices like saffron and cardamom.
Better in Moderation: While containing beneficial components, rasmalai is also high in sugar and calories, so portion control is important.
Healthier Versions Possible: Homemade rasmalai can be made with low-fat milk and natural sweeteners to reduce overall fat and sugar content.
Compared to Rasgulla: Rasmalai is typically higher in calories than rasgulla because it is served in a rich, thickened milk sauce.

Understanding the Protein in Rasmalai

Rasmalai is a beloved Indian dessert known for its soft, spongy chhena balls soaked in a sweet, creamy milk sauce. The protein content in this treat is not uniform and can be influenced by several factors. The core ingredient, chhena, is a form of Indian cottage cheese made by curdling milk, which forms the protein-rich base. The milk used to make the rabri, or thickened sweet sauce, further contributes to the overall protein count.

Factors Influencing Rasmalai's Protein Content

Size of the piece: A larger rasmalai ball naturally contains more chhena and, therefore, more protein. For example, a restaurant-sized piece might have more protein than a small, homemade one.
Preparation Method: The use of full-fat milk versus low-fat or condensed milk can alter the nutritional profile. While full-fat milk adds more fat, the protein content from the chhena remains significant regardless. The concentration of the rabri, or sweet milk sauce, also plays a role.
Brand Variation: Store-bought or branded rasmalai can have different nutritional values based on their specific recipes. For instance, a commercial brand might list 9 grams of protein for a 100-gram serving, which includes multiple pieces, while another might cite 6 grams per piece.
Added Ingredients: While less common, some variations might add small amounts of nuts, which contribute additional protein and healthy fats.

The Role of Chhena in Rasmalai's Protein

Chhena is the hero ingredient that makes rasmalai a source of quality dairy protein. A single cup of homemade chhena contains around 26 grams of protein, according to nutrition resources. This translates to a considerable amount of protein in the final rasmalai dish. The process involves curdling milk with a food acid like lemon juice or vinegar, separating the whey, and collecting the milk solids to form the chhena. The chhena is then kneaded to a smooth consistency, formed into discs, and boiled in sugar syrup, before being transferred to the milk rabri. The final product benefits from the robust protein content of its primary component.

Breaking Down the Nutritional Profile

While the protein content is a positive aspect, it's important to view rasmalai's full nutritional picture. It is also high in carbohydrates and fats, especially when prepared with full-fat milk and generous amounts of sugar. The total calorie count for a single piece can vary from 100 to over 150 calories, influenced by these other macronutrients.

A list of what makes rasmalai nutritious (in moderation):

High-quality protein: From the chhena and milk base, aiding in muscle repair and satiety.
Rich in Calcium: Milk is a primary ingredient, providing a good source of calcium for strong bones and teeth.
Contains beneficial spices: Ingredients like cardamom and saffron offer digestive benefits and antioxidants, respectively.
Source of Vitamin A: Milk and dairy products are often fortified with or naturally contain Vitamin A.
Potential for moderation: As a dessert, its indulgent nature means portion control is key for a balanced diet.

Comparison: Rasmalai vs. Other Sweets

Compared to some other Indian desserts, rasmalai can be a slightly better option due to its dairy protein and calcium content. However, it is generally considered more calorie-dense than a rasgulla, which is not soaked in the rich, thickened milk sauce.


Feature	Rasmalai	Gulab Jamun	Rasgulla
Protein Source	Chhena (cottage cheese) and milk	Mawa (milk solids)	Chhena (cottage cheese)
Preparation	Chhena balls simmered in sweet milk sauce	Mawa balls deep-fried and soaked in sugar syrup	Chhena balls boiled in sugar syrup
Typical Calories (2 pieces)	~220-300 kcal (depending on size and brand)	~300 kcal	~250 kcal
Texture	Soft, creamy, and milky	Soft, dense, and syrup-soaked	Spongy and syrup-filled
Nutritional Upside	Contains significant dairy protein and calcium	Can contain added nuts but is very high in fat and sugar	Lower in fat as it is not deep-fried

Making Healthy Adjustments

For those looking to enjoy rasmalai while managing their nutritional intake, there are several adjustments that can be made. Homemade versions offer the most control over ingredients. Using low-fat milk can significantly reduce the calorie and fat content, while replacing refined sugar with natural sweeteners like jaggery or stevia can help control blood sugar spikes. Some recipes even suggest using lactose-free milk for those with dietary restrictions. The key is to manage portion sizes and focus on the high-quality ingredients like chhena and milk.

Conclusion

While a single piece of rasmalai contains a moderate amount of protein, typically in the 4 to 6-gram range, it is best viewed as an occasional treat rather than a primary protein source. The exact nutritional value is dependent on the size of the piece and specific ingredients used. The presence of chhena provides a high-quality dairy protein and calcium boost, but this is balanced by the high sugar and fat content that contributes significantly to the overall calories. Enjoyed in moderation and with mindful preparation, rasmalai can be a delicious dessert that also provides some beneficial nutrients.

For more detailed nutritional information on ingredients and recipes, consider visiting resources like Tarla Dalal's website, which offers specific data on Indian sweets.

Article Content Word Count: 827 words.

Frequently Asked Questions

While it contains a moderate amount of protein from its chhena and milk base, rasmalai is not considered a high-protein food. Its high sugar and fat content often outweigh its protein benefits.

Yes, the protein in rasmalai, derived from milk and chhena, is a complete protein source, meaning it contains all nine essential amino acids needed by the human body.

To increase the protein, you could add chopped nuts like almonds and pistachios to the rabri or use a high-protein milk alternative. However, the most significant protein comes from the chhena, so using a dense, high-quality paneer will make the most impact.

Traditional rasmalai, with its high sugar content, is not ideal for diabetics due to the risk of blood sugar spikes. However, low-sugar or sugar-free versions can be made using natural sweeteners like stevia or jaggery, allowing for moderate consumption.

Rasmalai is generally more calorie-dense than rasgulla because it is soaked in a rich, thickened, and sweetened milk sauce (rabri), whereas rasgulla is only boiled in a sugar syrup.

Homemade rasmalai can be healthier as it allows for complete control over the ingredients. You can reduce sugar, use low-fat milk, and avoid artificial additives often found in commercial products.

Chhena is Indian cottage cheese and the foundational ingredient of rasmalai. It is the primary source of high-quality dairy protein and calcium in the dessert, formed by curdling milk and separating the whey.