Sweet but Light: 9 Indian Desserts with Fewer Calories

Sweets and desserts are an essential component of Indian cuisine. Sweets have a special place in the hearts of Indians, from celebrations and weddings to everyday indulgences. However, with increased health consciousness, particularly about calorie intake, many people are looking for lighter alternatives that do not sacrifice taste. While traditional Indian sweets are frequently linked with ghee, sugar, and milk solids, numerous versions are really low in calories when consumed in moderation.

Here are nine Indian sweets that are flavourful but low in calories.
Sandesh, which originated in West Bengal, is one of the lightest Indian desserts. It is made from fresh paneer (chhena) and mildly sweetened, as opposed to the thick syrup or deep frying found in many other desserts. Some variants use nolen gur (date palm jaggery), which is less processed than refined sugar and has a deep, caramel-like flavour.

Health Tip: Choose steamed or baked Sandesh over fried or overly sweetened alternatives.
Modak is a popular dish in Maharashtra, particularly during Ganesh Chaturthi. It is available in two major varieties: fried and steamed. The steamed variety, called ukadiche modak, is much lighter. It is formed of rice flour dough packed with coconut and jaggery, then cooked till soft.

Health Tip: Use little ghee in the filling and avoid using processed sugar.

Another Bengali favourite, rasgulla is made from chhena balls boiled in sugar syrup. Despite being soaked in syrup, a single piece is relatively light—especially if you squeeze out excess syrup before eating. The spongy texture and mild sweetness make it a guilt-free treat in small quantities.

Health Tip: Opt for homemade or low-sugar versions to control the sweetness.


This diamond-shaped dessert composed of cashew paste and sugar is a Diwali tradition. While nuts are high in calories, Kaju Katli has a lower fat content than ghee-laden desserts. Its minimal ingredient list, which consists primarily of cashews and sugar, keeps it light and uncomplicated.

Health Tip: One piece can go a long way. Look for variants that do not use silver foil (varak), which can contain trace metals.
Besan Ladoo, which is made with roasted gramme flour, ghee, and sugar, may appear heavy at first appearance. However, when reduced in ghee and sugar, it becomes one of the healthier sweet alternatives. Besan, or chickpea flour, is abundant in protein and has a low glycaemic index.

Health Tip: For a healthy alternative, replace some of the ghee with coconut oil or bake instead of roasting.


Phirni, a creamy rice pudding made with crushed rice, milk, and sugar, is traditionally served chilled in earthen pots. It is lighter than kheer because it contains less rice and has less fat. Adding saffron, cardamom, or rose water improves flavour without adding calories.

Health Tips: To save calories even more, substitute low-fat milk and jaggery for sugar.
Shrikhand, made from strained yoghurt (hanging curd) and flavoured with saffron and cardamom, is a protein-rich, probiotic dessert choice. While it’s creamier than some other sweets, it can be made healthier by using Greek yoghurt and natural sweeteners like honey or stevia.

Health Tip: Stick to a small bowl and avoid the sugar-laden store-bought versions.

This modern twist on Indian sweets uses natural sugars from dates and the nutritional richness of dry fruits. Dates and nuts ladoos typically don’t contain added sugar or ghee, making them nutrient-dense and low in empty calories.

Health Tip: Make them yourself using a mix of almonds, walnuts, and raisins for a fibre-rich sweet treat.


Coconut Barfi is another traditional treat with a healthy profile, sometimes made with grated coconut and jaggery or with little sugar. Coconut has healthful fats and fibre, and when made without condensed milk, the calorie count is modest.

Health Tip: Toast the coconut for more flavour without adding fat, and avoid artificial colours or flavours.



Indian sweets are diverse and offer options for everyone, especially those watching their calorie intake. Portion management, smart ingredient changes, and moderation are the key. Rather than completely eliminating sweets, opting for lighter options such as steaming modak, sandesh, or date-based ladoos allows you to celebrate guilt-free.

Furthermore, homemade versions of these treats provide the most control over sugar, fat, and preservatives. Whether you're celebrating an event or simply gratifying a need, there's always a way to eat Indian mithai without compromising your health.

So, the next time your sweet tooth strikes, you'll know exactly what guilt-free treats to reach for.

Pro tip: To balance enjoyment with wellness, pair these sweets with a brisk walk or light physical activity.

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