Malai kofta

Dinner

Item Rating: 60/100

1 serving (200 grams) contains 350 calories, 8.0 grams of protein, 25.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		29.4 g	37%
	Saturated Fat	11.8 g	59%
	Polyunsaturated Fat	0 g
Cholesterol		35.3 mg	11%
Sodium		705.9 mg	30%
Total Carbohydrates		29.4 g	10%
	Dietary Fiber	3.5 g	12%
	Sugars	5.9 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		176.5 mg	13%
Iron		2.4 mg	13%
Potassium		352.9 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 264 cal (63.0%)

Protein: 37 cal (9.0%)

Carbs: 117 cal (28.0%)

About Malai kofta

Malai Kofta is a rich and flavorful Indian dish that originates from North Indian cuisine. It consists of fried dumplings or balls (kofta) made from a blend of paneer (Indian cottage cheese), potatoes, and aromatic spices, served in a creamy, spiced tomato-based gravy. Known for its indulgence, Malai Kofta is a vegetarian meal that offers carbohydrates, proteins, and fats, primarily due to the paneer and potatoes. The dish is high in calories and fat due to the cream and frying process, but it also provides nutrients like calcium and essential vitamins from the paneer and tomatoes respectively.

Health Benefits

• Rich source of calcium from paneer, which supports healthy bones and teeth.
• Provides antioxidants like lycopene from tomatoes, which may reduce oxidative stress.
• Contains potassium from potatoes, aiding in maintaining optimal muscle function and blood pressure.

Dietary Considerations

Allergens: Contains dairy (paneer, cream), nuts (if garnished with cashews), gluten (if wheat flour is used in kofta preparation)

Suitable for: Vegetarian, lacto-vegetarian

Not suitable for: Vegan, dairy-free, nut-free (if garnished), gluten-free (if using wheat flour)

Selection and Storage

Store the kofta and gravy separately in airtight containers in the refrigerator for up to 3 days. Reheat gently to preserve texture and flavor.

Common Questions About Malai kofta Nutrition

Is Malai Kofta high in protein?

Malai Kofta is not particularly high in protein, as a typical serving primarily consists of fried potato and paneer kofta in a creamy sauce. Paneer contributes protein, offering about 7 grams per 100 grams, but overall, the dish is more carbohydrate-heavy.

Can I eat Malai Kofta on a keto diet?

Malai Kofta is not suitable for a strict keto diet as it contains high levels of carbohydrates, mainly from potatoes and the creamy tomato sauce which often includes sugar. Adaptations can replace potatoes with cauliflower or almond flour to make it keto-friendly.

What are the health benefits or concerns of eating Malai Kofta?

Malai Kofta can be indulgent and nutrient-rich due to ingredients like paneer, nuts, and cream, providing calcium, healthy fats, and vitamins like Vitamin A. However, it is high in calories, saturated fats, and carbs, which might be a concern for weight management or those with heart health risks.

What is the recommended serving size for Malai Kofta?

A standard serving size of Malai Kofta is typically 1-2 koftas with a moderate amount of sauce, which can contain approximately 300-500 calories depending on the recipe. Pairing it with plain steamed vegetables or a modest portion of rice can balance the dish.

How does Malai Kofta compare with other Indian curries?

Malai Kofta is creamier and richer compared to lighter dishes like Dal Tadka or vegetable curries. It’s similar to Shahi Paneer in its indulgent use of cream, but the kofta adds a unique texture and satisfying bite. Preparation alternatives, such as baking the kofta instead of frying, can reduce calories.

Data Sources & Scientific References