Ras malai
| Macros | per 100 g |
|---|---|
| Calories | 185 kcal |
| Protein | 7.5 g |
| Fat | 8.5 g |
| Carbs | 21.0 g |
Ras malai is a popular South Asian dessert made from soft, flattened cheese dumplings (typically chhena) soaked in sweetened, thickened milk flavoured with cardamom and saffron. It is served chilled and appears widely at celebrations and festive occasions across India, Bangladesh and Pakistan. Per 100 g, ras malai provides 185 kcal, 7.5 g of protein, 8.5 g of fat and 21 g of carbohydrates, of which 20 g are sugars, with virtually no dietary fibre (0.1 g). It is a notable source of calcium (220 mg per 100 g) and potassium (210 mg per 100 g), and also contributes 65 mcg of vitamin A and 0.5 mcg of vitamin B12. No glycemic index value is available for this dish. Ras malai is suitable for vegetarian and gluten-free dietary patterns.
How many calories in ras malai?
Ras malai contains 185 kcal per 100 g. A single piece with syrup typically weighs around 60–80 g, putting one serving at roughly 110–150 kcal.
How much calcium is in ras malai?
Ras malai provides 220 mg of calcium per 100 g, largely from the chhena (fresh cheese) and the thickened milk it is soaked in. This makes it a relatively calcium-dense dessert compared to many other sweets.
Is ras malai gluten-free?
Traditional ras malai is made from chhena, sugar and milk, none of which contain gluten, so it is considered gluten-free. As always, cross-contamination during preparation is worth checking if gluten sensitivity is a concern.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 185 kcal |
| Protein | 7.5 g |
| Fat | 8.5 g |
| Carbs | 21.0 g |
| Sugars | 20.0 g |
| Fiber | 0.10 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 5.2 g |
| Monounsaturated | 2.3 g |
| Polyunsaturated | 0.30 g |
| Cholesterol | 35.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 220 mg |
| Iron | 0.30 mg |
| Potassium | 210 mg |
| Sodium | 75.0 mg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 65.0 mcg |
| Vitamin C | 1.0 mg |
| Vitamin B12 | 0.50 mcg |