Is There Protein in Barfi? Unpacking the Nutritional Content of this Indian Sweet

December 10, 2025 •

4 min read

According to nutritional data, a typical 100-gram serving of traditional milk-based barfi can contain around 6-7 grams of protein. This means that while it's not a protein powerhouse, it does contribute to your daily intake, answering the question, 'is there protein in barfi?'.

Quick Summary

Yes, barfi contains protein from key ingredients like milk solids (khoya) or gram flour (besan), as well as nuts, but the quantity depends heavily on the specific recipe used. The sweet's high sugar and fat content mean it's best enjoyed in moderation for a balanced diet.

Key Points

Protein is Present: Barfi does contain protein, with the amount depending on its primary ingredients, such as milk solids, chickpeas, or nuts.
Source Varies by Type: Traditional khoya barfi gets protein from concentrated milk solids, while besan barfi uses high-protein chickpea flour, and kaju barfi utilizes cashews.
Not a 'High Protein' Food: Despite containing protein, barfi is still a high-sugar, high-fat dessert and should be consumed in moderation.
Nut-Based Barfi is Richer: Varieties like almond or cashew barfi offer an extra protein boost along with healthy fats, but also come with a higher calorie count.
Healthier Alternatives Exist: Recipes using natural sweeteners like dates and adding seeds can increase protein while reducing refined sugar content.
Mindful Consumption is Key: For a balanced diet, barfi should be enjoyed as an occasional treat, especially for those with dietary restrictions related to sugar and fat.

Decoding the Nutritional Profile of Barfi

Barfi, a beloved Indian sweet, is often associated with celebratory occasions and indulgence. Its nutritional content, particularly its protein level, is a common point of curiosity. The presence and quantity of protein in barfi are directly linked to its primary ingredients, which can differ significantly depending on the type. While all varieties contain some level of protein, the specific amount is influenced by the base ingredient—be it milk solids (khoya), gram flour (besan), or nuts like cashews and almonds.

The Protein Source in Traditional Milk-Based Barfi

Traditional barfi recipes rely heavily on khoya, which are milk solids made by slowly simmering milk until the moisture evaporates. This process concentrates the milk's nutrients, including its protein. As a result, khoya-based barfi is a source of dairy protein. Research shows that milk is a complete protein, containing all nine essential amino acids. However, the protein concentration is balanced by significant amounts of fat and sugar, so it is not a lean protein source.

Milk Powder Barfi: Modern recipes often use milk powder as a shortcut. This version is also a good source of protein, with one recipe estimation showing 5g of protein per serving.
Plain Barfi: A standard recipe made with khoya can offer a moderate protein content. A nutritional breakdown for 100g suggests around 6.83g of protein.

Protein in Variations of Barfi

Beyond the classic khoya version, many popular types of barfi derive their protein from other ingredients, often plant-based sources. This offers different nutritional profiles and caters to various tastes.

A Comparative Look at Barfi Protein Content


Barfi Type	Main Protein Source	Protein per 100g (approx.)	Other Nutritional Highlights
Milk Barfi	Milk Solids (Khoya)	6-7 grams	High in saturated fat and sugar; good source of calcium.
Besan Barfi	Gram Flour (Chickpea)	11-12 grams	Higher fiber content, plant-based protein, iron, and folate.
Kaju Barfi	Cashew Nuts	5-6 grams	Contains healthy fats, magnesium, and other minerals.
Badam Barfi	Almonds	7-8 grams	Rich in heart-healthy monounsaturated fats, Vitamin E, and fiber.
Peanut Barfi	Peanuts	8-10 grams	Excellent source of plant-based protein, healthy fats, and antioxidants.

Besan Barfi: A Plant-Based Protein Option

For those seeking a higher protein, non-dairy option, besan barfi is a fantastic alternative. It's made from besan, or gram flour, which is ground from chickpeas. Chickpeas are known for their high plant-based protein content, which is concentrated in the flour. This type of barfi can contain a significantly higher amount of protein per serving compared to its milk-based counterparts. It also offers the added benefit of dietary fiber, which aids digestion and can contribute to a feeling of fullness.

Nut-Based Barfi for Extra Protein and Healthy Fats

Kaju barfi (cashew) and badam barfi (almond) are popular nut-based varieties that also contribute to protein intake. Nuts are a well-known source of protein and healthy fats. The protein content in these variations can be substantial, with cashews providing healthy fats and magnesium and almonds offering vitamin E and fiber. While nuts do increase the protein, the caloric density also rises due to their fat content, so moderation is key.

How to Increase the Protein in Your Barfi

For those wanting to enjoy barfi with an even greater protein boost, several adaptations can be made to traditional recipes:

Add Nuts and Seeds: Incorporating a generous amount of chopped almonds, cashews, pistachios, or pumpkin seeds will naturally increase the protein and fiber content.
Use Greek Yogurt: Substituting some of the milk solids with Greek yogurt can introduce more protein and a tangy flavor. Greek yogurt is concentrated, and straining it can produce a texture similar to khoya.
Include Protein Powder: A small amount of unflavored or vanilla protein powder can be mixed into the barfi dough. This is a more modern approach but can significantly enhance the protein profile.
Combine Protein Sources: Making a layered barfi with a besan base and a nut topping combines two excellent protein sources.

The Verdict: Balanced Indulgence

Ultimately, barfi should be viewed as an occasional treat rather than a primary source of protein. While it does contain protein, its often high sugar and fat content means it doesn't align with the goals of a low-calorie or high-protein diet. For those with specific health concerns, especially diabetes, it is wise to consult a doctor or a registered dietitian before including it regularly in your diet. However, when consumed in small, mindful portions, it can be a part of a balanced diet, offering a delicious way to enjoy traditional flavors with a small protein bonus.

Conclusion

So, is there protein in barfi? The answer is a clear yes. Barfi's protein comes from its core ingredients, which are milk solids, legumes like chickpeas, or nuts. The specific amount varies based on the recipe, with besan and nut-based barfis generally offering more protein per serving. For anyone looking for a sweet treat that isn't completely devoid of nutritional value, barfi fits the bill, provided it's enjoyed as a moderate indulgence.

Dietitian Natasha Mohan: The website highlights the benefits of nut-based barfi, such as peanut barfi, emphasizing its protein content

Frequently Asked Questions

The main source of protein in barfi depends on the type. For milk barfi, it's concentrated milk solids (khoya). For besan barfi, it's chickpea flour, and for nut-based barfi (like kaju or almond), it's the nuts themselves.

Yes, besan barfi, which is made from chickpea flour, generally contains a higher percentage of protein per 100g compared to traditional milk-based barfi. A serving of besan barfi can provide more than 11 grams of protein.

While barfi contains protein, its high sugar and fat content make it an inefficient choice for building muscle. Better sources include lean meats, eggs, and legumes, which provide protein without the excess calories.

According to nutritional data, 100 grams of traditional milk-based barfi contains approximately 6 to 7 grams of protein.

To make barfi healthier and higher in protein, you can incorporate additional nuts and seeds, use a base of chickpea flour, or experiment with adding a scoop of protein powder to the recipe.

The protein from traditional milk-based barfi (khoya) is a complete protein, as milk contains all essential amino acids. Plant-based barfis, like besan or nut varieties, can also provide a good amino acid profile, especially when combined with other ingredients.

People with diabetes should be cautious when consuming barfi due to its high sugar content, even with its protein contribution. It is recommended to consult a doctor or dietitian before adding barfi to their diet.