Ras Malai Nutrition Facts: Calories, Macros & Health Benefits
Summary: Ras Malai contains 186 calories, 6.5g protein, 22g carbs, and 8.5g fat per 2 pieces (120g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — 2 pieces (120g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 186 kcal | 9% |
| Protein | 6.5g | 13% |
| Carbohydrates | 22.0g | 8% |
| Total Fat | 8.5g | 11% |
| Fiber | 0.10g | 0% |
| Sugar | 18.0g | -- |
| Saturated Fat | 5.2g | 26% |
| Cholesterol | 25.0mg | 8% |
| Sodium | 55.0mg | 2% |
| Potassium | 1.5mg | 0% |
| Calcium | 18.0mg | 1% |
| Iron | 130.0mg | 722% |
| Magnesium | 0.70mg | 0% |
| Zinc | 120.0mg | 1091% |
| Vitamin C | 0.04mg | 0% |
| Vitamin A | 0.15mcg | 0% |
| Vitamin B6 | 0.20mg | 12% |
| Vitamin B12 | 0.04mcg | 2% |
| Folate | 8.0mcg | 2% |
| Vitamin E | 0.30mg | 2% |
| Vitamin K | 0.40mcg | 0% |
| Phosphorus | 85.0mg | 7% |
Is Ras Malai Good for You?
Ras Malai provides 186 calories per 2 pieces (120g) with 6.5g protein, 22g carbohydrates, and 8.5g fat. It is a source of saturated fat (26% dv), iron (722% dv), zinc (1091% dv).
Classic Bengali/North Indian dessert of soft paneer (chenna) balls soaked in sweetened, cardamom-flavored thickened milk, garnished with pistachios and saffron
Key Health Benefits of Ras Malai
- Saturated Fat (26% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (722% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1091% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 6.5g protein per serving to support satiety and muscle maintenance.
How to Track Ras Malai Nutrition with Gram
Use Gram to log ras malai and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in ras malai?
Ras Malai contains 186 calories per 2 pieces (120g).
How much protein is in ras malai?
Ras Malai provides 6.5g of protein per 2 pieces (120g).
How many carbs are in ras malai?
Ras Malai has 22g of carbohydrates per 2 pieces (120g).
Is ras malai good for tracking nutrition?
Yes. Ras Malai can be logged by calories, macros, and micronutrients in the Gram app.
How should I use ras malai in a meal plan?
Use Ras Malai as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track ras malai and thousands of other foods with the Gram app.