Ras Malai
Soft, spongy cheese dumplings (rasgulla) soaked in thickened sweetened milk infused with cardamom and saffron. Ras malai is the queen of Pakistani desserts, served chilled and garnished with pistachios.
285kcal
Calories
8g
Protein
38g
Carbs
10g
Fat
About Ras Malai
A staple of Pakistani cooking, Ras Malai has been enjoyed for generations and remains a favourite across Pakistani and South Asian households. It is traditionally made with key ingredients such as Milk, Lemon juice, Sugar, Cardamom, Saffron, and prepared by rasgullas cooked in syrup, then soaked in reduced flavored milk with saffron and cardamom..
A 150g serving of Ras Malai delivers 285 calories, or 190 kcal per 100g. This places it firmly in the moderate energy range — filling enough for a proper meal without excessive caloric load.
The macronutrient composition of Ras Malai per 150g is as follows: 8g protein, 38g carbohydrates, and 10g fat and 32g of sugars. This balanced macronutrient distribution makes Ras Malai a nutritionally well-rounded food suitable for a variety of dietary goals, from weight management to general health maintenance.
Ras Malai has a high glycemic index of 72, which means it causes a relatively rapid rise in blood sugar. People with diabetes or insulin sensitivity should consume it in smaller portions and ideally pair it with fibre-rich vegetables, protein, or healthy fat to slow glucose absorption. For healthy individuals, it can still be enjoyed occasionally as part of a varied diet.
Ras Malai is low in sodium at 120mg per serving, making it a heart-friendly choice for individuals managing hypertension or following a low-sodium diet.
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Nutrition Facts
Per 150g servingMacronutrients
Minerals & Vitamins
Main Ingredients
Cooking Method
Rasgullas cooked in syrup, then soaked in reduced flavored milk with saffron and cardamom.
Calorie Comparison
vs. similar Pakistani dishes
Healthiest in this cuisine
Ras Malai has the fewest calories among these Pakistani dishes
Comparing per-serving values · All from Pakistani cuisine · 🌿 = fewest calories
Frequently Asked Questions
Common questions about Ras Malai
Ras Malai contains 285 calories per serving (150g). It provides 8g protein, 38g carbohydrates, and 10g fat. Per 100g, it contains approximately 190 calories.
Per serving, Ras Malai contains: 8g protein, 38g carbohydrates, and 10g total fat (6g saturated fat). Sugar content: 32g. Total: 285 kcal.
Ras Malai can fit into a weight loss plan with appropriate portion sizes. At 285 calories per serving with 8g protein and 10g fat, it provides moderate energy. A daily deficit of 500 kcal typically leads to approximately 0.5 kg of weight loss per week.
Ras Malai has a glycemic index of 72, which is classified as High. High GI foods (70 and above) cause a rapid spike in blood sugar. Pair with protein or fiber to slow absorption.
With a High glycemic index of 72, people with diabetes should consume Ras Malai in small portions and infrequently. Pairing it with high-fiber vegetables, protein, or healthy fats can help moderate the blood sugar impact. Consult your healthcare provider for a personalized meal plan.
Ras Malai is best enjoyed at breakfast or lunch. With 285 calories and a High glycemic index (72), its energy is best utilized during the day's active hours rather than in the evening.
Ras Malai contains only 120mg of sodium per serving, making it a low-sodium food suitable for people managing blood pressure or following a heart-healthy diet.
Ras Malai is traditionally made with: Milk, Lemon juice, Sugar, Cardamom, Saffron, Pistachios, Rose water. It is prepared by rasgullas cooked in syrup, then soaked in reduced flavored milk with saffron and cardamom..
These answers are for general informational purposes only. Always consult a qualified healthcare professional for personalized dietary advice.