Nutritional Facts of Khoya Or Mawa, How To Make Khoya, Calories in Khoya Or Mawa, How To Make Khoya

by Tarla Dalal
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How many calories does one tablespoon of Khoya or Mawa have?

One tablespoon of Khoya or Mawa gives 67 calories. Out of which carbohydrates comprise 16 calories, proteins account for 12 calories and remaining calories come from fat which is 39 calories.  One tablespoon of Khoya or Mawa provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Khoya or Mawa recipe.

Is Khoya or Mawa healthy?

Yes and No, depending on the health of the person. Made only from full fat milk and used as a base for Indian sweets. It is rich milky flavour to mithais and imparts a creamy texture to the mithai.

Let's understand the Ingredients.

What's good.

Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. Milk low in carbs and therefore does not raise blood glucose levels. One cup of Milk gives 10 grams of carbs. Low fat milk has lower fat and the same benefits of milk

Can diabetics, heart patients and over weight individuals have Mawa ?

No, they cannot as there is full fat milk used. That is too much fat for any of the above to have.

Can healthy individuals have Mawa?

Yes, they can have mawa. It's good fat but don't go overboard eating too much.

Koya or Mawa is high in

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

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 67 calories that come from one tablespoon of Khoya or Mawa?

Walking (6 kmph)     =         20  mins
Running (11 kmph)     =            7  mins
Cycling (30 kmph)     =           9  mins
Swimming (2 kmph)     =         11  mins

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


Value per tbsp% Daily Values
Energy67 cal3%
Protein2.5 g5%
Carbohydrates2.9 g1%
Fiber0 g0%
Fat3.7 g6%
Cholesterol9.1 mg2%
Vitamin A91.4 mcg2%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C0.6 mg2%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)3.2 mcg2%
Calcium120 mg20%
Iron0.1 mg0%
Magnesium10.9 mg3%
Phosphorus74.3 mg12%
Sodium10.9 mg1%
Potassium51.4 mg1%
Zinc0 mg0%
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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