Rasmalai Nutrition Facts: Calories, Macros & Health Benefits
Summary: Rasmalai 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 | 19.0g | -- |
| Saturated Fat | 5.5g | 28% |
| Cholesterol | 22.0mg | 7% |
| Sodium | 40.0mg | 2% |
| Potassium | 1.2mg | 0% |
| Calcium | 20.0mg | 2% |
| Iron | 140.0mg | 778% |
| Magnesium | 0.70mg | 0% |
| Zinc | 130.0mg | 1182% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.18mcg | 0% |
| Vitamin B6 | 0.20mg | 12% |
| Vitamin B12 | 0.05mcg | 2% |
| Folate | 12.0mcg | 3% |
| Vitamin E | 0.30mg | 2% |
| Vitamin K | 0.50mcg | 0% |
| Phosphorus | 80.0mg | 6% |
Is Rasmalai Good for You?
Rasmalai provides 186 calories per 2 pieces (120g) with 6.5g protein, 22g carbohydrates, and 8.5g fat. It is a source of saturated fat (28% dv), iron (778% dv), zinc (1182% dv).
A popular Bengali dessert of soft chhena (cottage cheese) discs soaked in sweetened, saffron-flavored thickened milk, garnished with pistachios and almonds
Key Health Benefits of Rasmalai
- Saturated Fat (28% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (778% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1182% 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 Rasmalai Nutrition with Gram
Use Gram to log rasmalai 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 rasmalai?
Rasmalai contains 186 calories per 2 pieces (120g).
How much protein is in rasmalai?
Rasmalai provides 6.5g of protein per 2 pieces (120g).
How many carbs are in rasmalai?
Rasmalai has 22g of carbohydrates per 2 pieces (120g).
Is rasmalai good for tracking nutrition?
Yes. Rasmalai can be logged by calories, macros, and micronutrients in the Gram app.
How should I use rasmalai in a meal plan?
Use Rasmalai 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 rasmalai and thousands of other foods with the Gram app.