Nutritional Facts of Malai Kulfi

This calorie page has been viewed 1114 times Last Updated : Jun 24,2019

Mughlai Mithai
Mother's Day
Malai Kulfi

How many calories does one Malai Kulfi have?

One Malai Kulfi gives 206 calories. Out of which carbohydrates comprise 82 calories, proteins account for 28 calories and remaining calories come from fat which is 81 calories.  One Malai Kulfi provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Malai Kulfi recipe. Being a frozen dairy dessert, kulfi is technically an ice-cream, but with the rich flavour and unique texture of condensed milk, it is a class apart, a genre in its own right! Of the many varieties of kulfi, this traditional Malai Kulfi stands out with an extra rich and intense flavour and creaminess, all thanks to the slow but rewarding process of condensing full-fat milk till it gets an irresistible texture and aroma.

Is Malai Kulfi healthy?

No, this is not healthy. Let's see why.

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

Condensed Milk, Sweetened Condensed MilkCondensed Milk – itself is very high in energy (513 calories from ½ cup). That’s a lot! This is of most concern especially when most of it is because of the added sugar, which does not offer any benefit in reality. So weight watchers and those suffering from diabetes and heart disease as well as those aiming a healthy lifestyle need to definitely stay steer of this ingredient, though rich in taste. Condensed milk is a dairy product, so it is a concentrated source of protein and calcium, which are necessary to build strong bones. It does provide some B vitamins and potassium also. So condensed milk should be the preferred choice over plain sugar. Read is condensed milk healthy?

Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

Since this is a filling roti stuffed with paneer, we suggest you have it with a bowl of healthy curds or low fat curds.

What's the problem?

Can diabetics, heart patients and over weight individuals have Malai Kulfi?


Can healthy individuals have Malai Kulfi?


Malai Kulfi  is high in

1. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

2. Phosphorous Phosphorous works closely with calcium to build bones. 

3. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells.

4. Vitamin B2 (riboflavin) Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 206 calories that come from Malai Kulfi?

Walking (6 kmph) = 1hr 2 mins

Running (11 kmph) = 21 mins

Cycling (30 kmph) = 27 mins       

Swimming (2 kmph) = 35 mins

Note: These values are approximate and calorie burning differs in each individual.

Click here to view Malai Kulfi recipe
5/5 stars     
Value per per kulfi% Daily Values
Energy206 cal10%
Protein6.9 g13%
Carbohydrates20.4 g7%
Fiber0 g0%
Fat9 g14%
Cholesterol13.3 mg3%
Vitamin A246 mcg5%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.3 mg27%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C1.7 mg4%
Vitamin E
Folic Acid (Vitamin B9)7.6 mcg4%
Calcium295.1 mg49%
Iron0.2 mg1%
Magnesium15.8 mg5%
Phosphorus142.4 mg24%
Sodium49.7 mg3%
Potassium173.9 mg4%
Zinc0.2 mg2%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Malai Kulfi
 on 09 Jan 19 01:41 PM

Absolutely love the detailed nutritional information you share.