Sweets and desserts
Calories in Gajar ka Halwa
One bowl of gajar ka halwa has about 290 kcal, with 5.2 g of protein, 31.1 g of carbohydrate and 16.3 g of fat. The Indian Nutrient Databank bases this on a bowl of 100 g of carrot cooked with 20 g each of khoya and sugar, 10 g of ghee and a little milk. More khoya or ghee raises it.
Nutrition in 1 bowl of gajar ka halwa
| Nutrient | 1 bowl of gajar ka halwa | 2 bowls of gajar ka halwa |
|---|---|---|
| Energy | 290 kcal | 580 kcal |
| Protein | 5.2 g | 10.4 g |
| Carbohydrate (available) | 31.1 g | 62.2 g |
| Total fat | 16.3 g | 32.6 g |
| Dietary fibre | 4.5 g | 9 g |
| Sugars | 28.3 g | 56.6 g |
Of this energy, about 43% comes from carbohydrate, 50% from fat and 7% from protein.
1 bowl of gajar ka halwa is about 14% of the daily energy requirement of a sedentary adult man and 17% of a sedentary adult woman's (ICMR-NIN, 2020).
These figures are from the Indian Nutrient Databank (INDB), which calculates each dish from a standard recipe using Indian food composition data. They describe that recipe and that serving: a larger portion, or more oil, ghee or sugar, gives more. Source: Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM. Development of an Indian Food Composition Database. Current Developments in Nutrition. 2024;8(7):103790 (Indian Nutrient Databank, INDB).
What this figure covers
The recipe grates 200 g of carrot and cooks it down with 30 ml of milk, 40 g of khoya, 40 g of sugar and 20 g of ghee to make 2 bowls. One bowl therefore holds 100 g of carrot, which shrinks a great deal as its water cooks off, so the finished serving is a small katori and not a heaped plate. This version leans on khoya and uses very little milk; halwa made the slow way, with a large quantity of milk reduced into the carrot, ends up with more milk solids in each bowl. In the set of 20 sweets it stands 13th from the lightest.
Half of the energy, 50%, comes from fat: the ghee and the khoya between them. Carbohydrate supplies 43% and protein 7%. The carrot gives the bowl its bulk, its colour and most of its 4.5 g of fibre, but very few of its calories. Sweetness is another matter. The bowl is counted at 28.3 g of sugars, more than the 20 g added, since the carrot and khoya bring sugars of their own.
What goes into one serving
The recipe INDB analysed makes 2 bowls. These are its main ingredients; spices, salt and water are left out.
| Ingredient | In the recipe | In 1 bowl of gajar ka halwa |
|---|---|---|
| Carrot | 200 g | 100 g |
| Milk | 30 ml | 15 ml |
| Khoa (mawa) | 40 g | 20 g |
| Sugar | 40 g | 20 g |
| Ghee | 20 g | 10 g |
What changes the number
- 01
Khoya, milk or condensed milk
This recipe uses 20 g of khoya and only 15 ml of milk per bowl. Halwa finished with extra khoya on top, or made with condensed milk, has more fat and more sugar. A version cooked only in toned milk until dry is the leanest of the three.
- 02
Ghee at the start and the finish
The bowl contains 10 g of ghee. Shops and wedding caterers often add more at the end for shine, and each teaspoon is about 45 kcal: one extra brings the bowl to about 335 kcal, two to about 380 kcal.
- 03
How sweet the carrots are
Red winter carrots are sweeter than the orange ones sold through the year, so they need less sugar. The recipe's 20 g per bowl can come down when the carrots are in season. Every teaspoon left out saves about 16 kcal.
- 04
Dry fruit and the serving spoon
Cashews, almonds and raisins are not counted in the 290 kcal. Halwa is also dense, so a bowl pressed full holds much more than one filled loosely.
How gajar ka halwa compares
Other dishes of the same kind, one serving each, lightest first. Serving sizes differ, so read the serving before the number.
| Dish | One serving | Energy (kcal) | Protein (g) |
|---|---|---|---|
| Peanut Chikki | 1 piece of peanut chikki | 79 | 1.7 |
| Til Ladoo | 1 til ladoo | 109 | 2.9 |
| Atta Ladoo | 1 atta ladoo | 142 | 3.4 |
| Besan Barfi | 1 piece of besan barfi | 162 | 4.3 |
| Besan Ladoo | 1 besan ladoo | 168 | 3.1 |
| Rava Ladoo | 1 rava ladoo | 169 | 2.1 |
| Milk Barfi | 1 piece of milk barfi | 178 | 4.3 |
| Rajgira Ladoo | 1 rajgira ladoo | 199 | 4.4 |
| Rabri | 1 bowl of rabri | 226 | 7.7 |
| Coconut Barfi | 1 piece of coconut barfi | 265 | 5 |
| Kulfi | 1 kulfi | 266 | 8.7 |
| Seviyan Kheer | 1 bowl of seviyan kheer | 279 | 7.8 |
| Gajar ka Halwa | 1 bowl of gajar ka halwa | 290 | 5.2 |
| Makhana Kheer | 1 bowl of makhana kheer | 300 | 9.2 |
| Rice Kheer | 1 bowl of rice kheer | 301 | 9.2 |
| Shrikhand | 1 bowl of shrikhand | 327 | 16.1 |
| Moong Dal Halwa | 1 bowl of moong dal halwa | 334 | 8 |
| Phirni | 1 bowl of phirni | 337 | 10.1 |
| Suji Halwa | 1 bowl of suji halwa | 360 | 3.5 |
| Kesari Bath | 1 bowl of kesari bath | 432 | 4.2 |
In a meal and in a day
A bowl of this halwa is about 14% of the daily energy requirement of a sedentary man and 17% of a woman's. Two bowls come to 580 kcal with 10.4 g of protein. Compared with other halwas the carrot makes it more filling for its calories. It is still a rich dessert: half the energy is fat. After a winter dinner of roti, sabzi and dal, half a bowl at about 145 kcal is a sensible finish, eaten warm and slowly.
Ways to keep it lighter
- Cook the carrot in toned milk until dry and use khoya only as a light garnish.
- Cut back the ghee and add it at the end, where a small amount is tasted most.
- Choose red winter carrots and reduce the sugar, tasting before adding more.
- Serve a small katori warm, without ice cream or rabri on top.
Before you rely on the number
Being made from a vegetable does not make this a light dish. One bowl has 16.3 g of fat, mostly from ghee and khoya, and is counted at 28.3 g of sugars, a figure that includes the natural sugars of carrot and khoya as well as the 20 g added. Anyone with diabetes or raised cholesterol should rely on their doctor or dietitian for how often and how much, and should think of the halwa as a sweet, not as a serving of vegetables.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
Gajar ka Halwa: common questions
How many calories are in 2 bowls of gajar ka halwa?
Two bowls of the reference recipe have about 580 kcal, with 10.4 g of protein, 62.2 g of carbohydrate and 32.6 g of fat. Halwa from a sweet shop is often richer in ghee and khoya than this, so the same two bowls bought outside may be higher.
Is gajar ka halwa good for weight loss?
It is one of the more filling sweets, thanks to 100 g of carrot and 4.5 g of fibre in a bowl, but half of its 290 kcal comes from fat. A small portion can fit; a daily bowl through the winter adds up. What matters is the total eaten across the day and week.
Does gajar ka halwa have less sugar because of the carrot?
No. The recipe adds 20 g of sugar per bowl, and the sugars figure is 28.3 g because carrot and khoya contain sugars too. Using sweeter red carrots lets a cook reduce the added sugar, but the dish remains a sweet.
Gajar ka halwa or moong dal halwa: which is heavier?
Moong dal halwa, at 334 kcal a bowl against 290 kcal for gajar ka halwa. Moong dal halwa also has more protein, 8 g against 5.2 g. Carrot is mostly water, so a bowl built on it carries less energy than one built on dal and ghee.
The recipe, the ingredients and related reading
Gajar Ka Halwa
The recipe on this site, step by step.
Carrot: nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
Milk: nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
Khoa (mawa): nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
Calories in Indian Sweets: Gulab Jamun, Ladoo, Jalebi and Rasgulla
The portion-by-portion answer, in the NNWA journal.
Healthy Diwali Sweets: Which Swaps Actually Cut Sugar and Calories
The portion-by-portion answer, in the NNWA journal.
Indian food calorie counter
Add up a whole plate in rotis, katoris and cups.
Calories in every dish
All the cooked dishes, with calories per serving.
Learn to read a plate
Certification in Nutrition
Estimating what is on a plate and turning it into a meal plan is taught in this NNWA course.