Ras malai

Ras malai is a beloved dessert from the Indian subcontinent, consisting of soft, spongy dumplings made from paneer (fresh cheese) that are soaked in sweetened, thickened milk flavored with cardamom and saffron. The dumplings are typically cooked in sugar syrup before being added to the milk base, which is often garnished with pistachios or almonds. It is a popular sweet served at celebrations and festivals across India, Pakistan, and Bangladesh.

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🍽️ Nutrition at a glance

Ras malai is high in fat and carbohydrates due to its milk and sugar content, providing a good amount of calcium and protein from the paneer and milk. A single serving (about 100-150 grams) roughly contains 250-350 calories, depending on the recipe and portion size.

Nutrition breakdown

Calories	175 kcal
Protein	5 g
Carbs	22 g
Fat	8 g
Fiber	0 g
Sugar	18 g
Sodium	120 mg
Calcium	150 mg
Phosphorus	120 mg
Vitamin A	60 mcg RAE
Vitamin D	0.5 mcg
Riboflavin (B2)	0.1 mg
Vitamin B12	0.3 mcg
Magnesium	15 mg
Zinc	0.5 mg

Per 1 piece (approx. 80 g) · estimated, varies by recipe

💡 What's interesting

Culturally, Ras malai is a centerpiece of festive occasions like weddings and Diwali, symbolizing sweetness and prosperity. Nutritionally, it stands out as a dessert that combines dairy-based protein with the richness of reduced milk, making it a more protein-rich option compared to many other sweets.