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Milk and milk products · Veg

Protein in khoa

Khoa (mawa) has 16.3 g of protein in every 100 g. Here's what that means for your day, how it compares, and how to count it right.

By Naked Compound Research TeamData: IFCT 2017, ICMR-NINUpdated 21 October 2026

The short answer

100 g of khoa has 16.3 g of protein and 316 kcal.1 That's about 33% of the 50 g of protein ICMR-NIN suggests a day for a 60 kg adult.2

16.3 gprotein per 100 g
316kcal per 100 g
21%of calories from protein
122 gfor 20 g protein

Nutrition in 100 g of khoa

Per 100 gAmount
Energy316 kcal (1322 kJ)
Protein16.3 g ± 0.6
Fat20.6 g
Carbohydrate16.5 g
Fibre0 g
Water42.5 g
 Edible portion, per 100 g. IFCT 2017 food code L004 (“Khoa”), averaged across 6 regions of India. ± is the spread between samples.

These figures are per 100 g of khoa as sold. A millilitre of milk weighs about 1.03 g, so per 100 ml the numbers are a little higher.

How much khoa for your protein?

The amounts below are worked out from IFCT's figure of 16.3 g per 100 g. To see how khoa fits into a whole day, add it in the day builder.

To getEat aboutCalories
10 g of protein61 g193 kcal
20 g of protein122 g386 kcal
30 g of protein184 g581 kcal

How khoa compares

Khoa has more protein per 100 g than 62% of the 542 foods in IFCT 2017. Here it is beside the other milk and milk products we cover:

Milk and milk productsProtein / 100 gkcalFrom protein
Paneer18.9 g25830%
Khoa16.3 g31621%
Buffalo milk3.7 g10714%
Cow milk3.3 g7318%
 Per 100 g. “From protein” is the share of calories that comes from protein.

Other vegetarian foods with similar protein: cashews (18.8 g), kala chana (18.8 g), flaxseeds (18.6 g), almonds (18.4 g), walnuts (14.9 g). For more protein per 100 g, try soybean (37.8 g), masoor dal (24.4 g), moong dal (23.9 g). See every food on one protein chart.

Protein quality

Milk protein, mostly casein and whey, contains all the essential amino acids in good proportions, and it is easy to digest. That makes milk, curd and paneer the main complete-protein foods for many vegetarians.3

Khoa in Indian languages

Names as listed in IFCT 2017, which records what the food is called in each region it was sampled from.1

Assamese
Khoa
Bengali
, H., Kan., Mal., P., Tel. Khoa
Gujarati
Mavo
Odia
Khua
Punjabi
Khoya
Tamil
Thirattupal

Common questions

How much protein is in 100 g of khoa?

16.3 g, according to the Indian Food Composition Tables 2017 from ICMR-NIN. That's for khoa, per 100 g of the edible part. 100 g also gives 316 kcal.

How much khoa gives 20 g of protein?

About 122 g. That's roughly 40% of the 50 g a day ICMR-NIN suggests for a 60 kg adult.

Is khoa a good source of protein?

21% of its calories come from protein, and it has more protein per 100 g than 62% of the 542 foods in IFCT 2017. Milk protein, mostly casein and whey, contains all the essential amino acids in good proportions, and it is easy to digest.

References

  1. Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition (ICMR), Hyderabad. nin.res.in. Read through the open-data copy by Subhajit Sahu (ifct2017, MIT licence).
  2. ICMR-National Institute of Nutrition. Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements. 2020. nin.res.in
  3. WHO/FAO/UNU Expert Consultation. Protein and amino acid requirements in human nutrition. WHO Technical Report Series 935, 2007. who.int