Milk and dairy · IFCT 2017
Khoa (mawa): nutrition per 100 g
Per 100 g, khoa gives 316 kcal, 16.3 g protein, 20.6 g fat and 602 mg calcium, according to IFCT 2017. That calcium ranks 8th of 242 foods, the highest of any dairy food in the tables, because khoa is milk with most of its water boiled away. The same concentration makes it rich in saturated fat, 12.94 g per 100 g.
About khoa (mawa)
Khoa, also called mawa or khoya, is whole milk simmered in a wide iron kadai and stirred for a long time until most of the water evaporates and only the milk solids remain. It is unsweetened; the sugar comes later in the sweet. IFCT 2017 records it as khoa in Hindi, Bengali and Kannada, mavo in Gujarati, khua in Odia, khoya in Kashmiri and Punjabi, and thirattupal in Tamil.
Halwais make three kinds. Hard batti khoa is grated into barfi and peda; soft chikna khoa is kneaded for gulab jamun; and grainy danedar khoa makes kalakand. From Mathura peda and Dharwad peda to Rajasthan's mawa kachori, gajar halwa and the mawa cakes of Mumbai's Irani cafes, khoa carries the festive kitchen.
Because it takes so much milk and so much stirring, khoa is costly to make well, which is also why cheaper, adulterated versions flood markets before Diwali and Holi. Buffalo milk is the halwai's choice, since its higher fat gives a softer, richer khoa and a bigger yield from every pan, while cow milk khoa is firmer and paler.
What khoa (mawa) brings to a meal
- 01
Most calcium of any dairy food
Khoa has 602 mg calcium per 100 g, 1st of 3 dairy foods and 8th of 242 foods in IFCT 2017. 100 g covers about 60 per cent of an adult's daily requirement.
- 02
Protein and phosphorus
It gives 16.3 g protein and 476 mg phosphorus per 100 g. The protein covers about 30 per cent of a man's daily requirement and 36 per cent of a woman's.
- 03
Energy and fat in concentrate
At 316 kcal and 20.6 g fat per 100 g, khoa ranks 1st among dairy foods for both, and 12.94 g of that fat is saturated. A little goes a long way.
- 04
Natural milk sugar
Khoa carries 16.1 g sugars per 100 g, all lactose from the milk itself, before any sugar is added to make sweets.
Khoa (mawa) nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 316 kcal | 15% | 19% |
| Protein | 16.3 g | 30% | 36% |
| Carbohydrate (available) | 16.5 g | ||
| Dietary fibre | 0 g | ||
| Free sugars | 16.1 g | ||
| Total fat | 20.6 g | ||
| Water | 42.5 g | ||
| Fats | |||
| Saturated fat | 12.94 g | ||
| Monounsaturated fat | 5.66 g | ||
| Polyunsaturated fat | 0.79 g | ||
| Omega-3 (alpha-linolenic acid) | 265 mg | ||
| Minerals | |||
| Calcium | 602 mg | 60% | 60% |
| Iron | 2.32 mg | 12% | 8% |
| Zinc | 2.34 mg | 14% | 18% |
| Magnesium | 59 mg | 13% | 16% |
| Phosphorus | 476 mg | ||
| Potassium | 536 mg | ||
| Sodium | 48 mg | ||
| Copper | 0.07 mg | ||
| Selenium | 45 µg | ||
| Vitamins | |||
| Beta-carotene | 4 µg | ||
| Thiamine (B1) | 0.11 mg | 6% | 6% |
| Riboflavin (B2) | 0.11 mg | 4% | 5% |
| Niacin (B3) | 0.43 mg | 2% | 3% |
| Vitamin B6 | 0.06 mg | 3% | 3% |
| Folate (B9) | 94 µg | 31% | 43% |
| Vitamin E (alpha-tocopherol) | 0.03 mg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Khoa (mawa): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/milk-and-dairy/khoa-mawa/
Where khoa (mawa) sits among Indian foods
Ranked per 100 g against the other 2 milk and dairy and every food in the tables.
| Nutrient | Per 100 g | In milk and dairy | Among all foods |
|---|---|---|---|
| Protein | 16.3 g | 2nd of 3 | 73rd of 243 |
| Iron | 2.32 mg | 1st of 3 | 94th of 242 |
| Calcium | 602 mg | 1st of 3 | 8th of 242 |
| Zinc | 2.34 mg | 2nd of 3 | 53rd of 243 |
| Magnesium | 59 mg | 1st of 3 | 81st of 242 |
| Potassium | 536 mg | 1st of 3 | 53rd of 243 |
| Folate (B9) | 94 µg | 1st of 3 | 27th of 197 |
| Beta-carotene | 4 µg | 2nd of 3 | 118th of 160 |
How khoa (mawa) is eaten
- Gulab jamun: soft khoa kneaded with a little flour, shaped into balls, fried and soaked in sugar syrup.
- Peda and barfi: khoa cooked with sugar and cardamom until it leaves the pan, then shaped or set.
- Gajar halwa: grated carrots cooked in milk, then finished with crumbled khoa, ghee and nuts.
- Kalakand: grainy khoa and chhena cooked with sugar into a soft, moist sweet.
- Mawa kachori: flaky pastry filled with khoa, nuts and cardamom, then dipped in syrup, a Jodhpur speciality.
Recipes in the NNWA database that use it
Cooked dishes that use it, with calories per serving
Calories in Besan Barfi
162 kcal in 1 piece of besan barfi.
Calories in Coconut Barfi
265 kcal in 1 piece of coconut barfi.
Calories in Gajar ka Halwa
290 kcal in 1 bowl of gajar ka halwa.
Calories in Milk Barfi
178 kcal in 1 piece of milk barfi.
Calories in Moong Dal Halwa
334 kcal in 1 bowl of moong dal halwa.
Before you plan around it
Khoa is one of the most commonly adulterated foods in India, especially around festivals. Starch, vegetable fat, refined flour and synthetic milk are all used to stretch it. A home check is to boil a little in water, cool it and add a few drops of iodine tincture; a blue colour means starch. Buy from trusted sweet shops or make it at home. Khoa spoils fast at room temperature, so refrigerate it and use it within a few days. With 12.94 g saturated fat per 100 g before sugar is added, khoa sweets are for occasions, not daily calcium.
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.
What people ask about khoa (mawa)
What is the difference between khoa and mawa?
None. Khoa, khoya and mawa are regional names for the same thing: milk reduced by long boiling and stirring until mostly solids remain. In Gujarat it is mavo, in Odisha khua, and in Tamil Nadu a sweetened version is called thirattupal.
How much calcium is in khoa?
IFCT 2017 lists 602 mg calcium per 100 g of khoa, 8th of 242 foods and about 60 per cent of an adult's daily requirement. It also brings 20.6 g fat, so it is not a practical everyday calcium source.
How do you check if khoa is adulterated?
Boil a small piece in water, let it cool and add a few drops of iodine tincture. If it turns blue, starch has been added. Pure khoa also feels smooth and slightly oily, not rubbery. Buy from reputed sweet shops, especially before festivals.
Can khoa be made at home?
Yes. Simmer full-fat milk in a wide heavy pan, stirring and scraping the sides often, until it thickens into a soft mass. It takes time but avoids adulteration. Ricotta or milk powder shortcuts make a similar texture for quick sweets.
Related foods and tables
Milk
Nutrition per 100 g, from IFCT 2017.
Paneer
Nutrition per 100 g, from IFCT 2017.
Ghee
Nutrition per 100 g, from IFCT 2017.
Jaggery
Nutrition per 100 g, from IFCT 2017.
Carrot
Nutrition per 100 g, from IFCT 2017.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.