Gulab Jamun Calories, Nutrition, and Health Benefits

TLDR

• One small piece of gulab jamun has 97 kcal.
• Calories in gulab jamun depend on serving size.
• Eat sweets in moderation as it is high in calories, sugar, and saturated fats.
• Indian sweets are more nutrient dense than biscuits or chocolates.

How Many Calories Are In One Gulab Jamun?

One small piece (30 grams) of gulab jamun has 97 kcal. Calories in gulab jamun depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with the serving size of gulab jamun.

Gulab jamun Nutrition facts

Gulab jamun contains 35% carbohydrates, 11% protein, and 54% fat. It is a good source of selenium and biotin. Eat gulab jamun in moderation as it is high in calories, sugar, and saturated fats.

Download the Hint app to track the number of calories consumed from gulab jamun.

Popular Indian sweets

Listed below are the famous Indian sweets with related calorie and nutrition information.

1. Kaju Katli Calories

One small piece (30 grams) of Kaju katli or Kaju barfi has 112 kcal. 29% of these calories are from carbohydrates, 7% from protein, and 64% from fat. Whereas 100 grams of Kaju katli has 370 kcal. Eat this in moderation as it is high in calories, sugar, and saturated fats.

Calories in Kaju katli depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with the serving size of Kaju katli.

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2. Jalebi Calories

One small piece (30 grams) of jalebi has 97 kcal. 56% of these calories are from carbohydrates, 4% from protein, and 40% from fat. Whereas 100 grams of jalebi has 370 kcal. Jalebi is a deep-fried dessert made with refined carbohydrates.

Avoid eating jalebi as it contains no essential nutrients and is high in fats and sugar. Here is a table of how calories increase with the serving size of jalebi.

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3. Rasgulla Calories

One small piece (30 grams) of rasgulla has 38 kcal. 68% of these calories are from carbohydrates, 7% from protein, and 26% from fat. Whereas 100 grams of rasgulla has 130 kcal.

Eat rasgulla in moderation as it is high in sugars and contains no other nutrients. Here is a table of how calories increase with the serving size of Rasgulla.

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4. Boondi Ladoo Calories

One small piece (30 grams) of boondi ladoo has 131 kcal. 52% of these calories are from carbohydrates, 8% from protein, and 40% from fat. Whereas, 100 grams of boondi ladoo has 440 kcal.

Boondi ladoo is a good source of dietary folate. Eat this sweet in moderation as it contains high sugar and fat. Here is a table of how calories increase with the serving size of boondi ladoo.

Here is a list of varieties of ladoo along with their calories. Download the Hint app to track the number of calories consumed from any of these ladoo varieties.

5. Rasmalai Calories

One small cup (100 grams) of Rasmalai has 163 kcal. 52% of these calories are from carbohydrates, 9% from protein, and 39% from fat. Rasmalai is a good source of vitamin E. Eat this dessert in moderation as it contains high sugar. Here is a table of how calories increase with the serving size of ras malai.

6. Halwa Calories

One small cup (100 grams) of Gajar ka halwa has 274 kcal. 41% of these calories are from carbohydrates, 7% from protein, and 53% from fat. Gajar ka halwa is a good source of calcium, phosphorus, copper, selenium, manganese, biotin, and an excellent source of alpha-carotene, beta carotene, and vitamin E. Eat this dessert in moderation as it contains high sugar and saturated fat. Here is a table of how calories increase with the serving size of Gajar ka halwa.

Here is a list of varieties of Halwa along with their calories

7. Peda Calories

One small piece (30grams) of Doodh peda has 109 kcal. 46% of these calories are from carbohydrates, 11% from protein, and 43% from fat. Whereas 100 grams of Doodh peda has 360 kcal. Doodh peda is a good source of biotin, calcium, and selenium. Eat it in moderation as it is high in calories, sugars, and fats. Here is a table of how calories increase with the serving size of Doodh peda.

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8. Shrikhand Calories

One small cup (100 grams) of Shrikhand has 156 kcal. 60% of these calories are from carbohydrates, 10% from protein, and 30% from fat. Shrikhand is a good source of calcium, phosphorus, vitamin B12, probiotics, and vitamin E. Eat this dessert in moderation as it contains high sugar.

Here is a table of how calories increase with the serving size of Shrikhand

9. Kheer calories

One small cup (100 grams) of kheer has 192 kcal. 56% of these calories are from carbohydrates, 10% from protein, and 34% from fat. Kheer is a good source of vitamin D, phosphorus, manganese, and vitamin E. Eat this dessert in moderation as it contains high sugar. Here is a table of how calories increase with the serving size of kheer

Here is a list of varieties of Kheer along with their calories.

10. Gujiya calories

One small piece (30grams) of Mawa gujiya has 142 kcal. 18% of these calories are from carbohydrates, 5% from protein, and 77% from fat. Whereas 100 grams of mawa gujiya has 473 kcal.

Mawa gujiya is a good source of selenium and an excellent source of vitamin E. Eat this dessert in moderation as it is high in calories, and fat.

Here is a table of how calories increase with the serving size of Mawa gujiya.

Download the Hint app to track the number of calories consumed from Mawa gujiya.

11. Peanut Chikki Calories

One small piece (30 grams) of peanut chikki has 126 kcal. 38% of these calories are from carbohydrates, % from protein, and 52% from fat. Whereas 100 grams of peanut chikki has 420 kcal. Peanuts are abundant in protein, healthy fats, and dietary fiber and immensely rich in potassium, calcium, phosphorus, and B vitamins which offer a host of health benefits. Healthy fats, proteins, and fiber curbs appetite lowers the risk of heart disease, and regulates blood glucose levels. Here is a table of how calories increase with the serving size of peanut chikki.

Download the Hint app to track the number of calories consumed from chikki.

12. Balushahi calories

One small piece (30grams) of Balushahi has 87 kcal. 45% of these calories are from carbohydrates, 5% from protein, and 50% from fat. Whereas 100 grams of Balushahi has 289 kcal. Balushahi is a deep-fried dessert made with refined carbohydrates. Do not eat this dessert as it contains no essential nutrients and is high in saturated fat. Here is a table of how calories increase with the serving size of Balushahi.

Download the Hint app to track the number of calories consumed from Balushahi.

13. Kulfi calories

One small piece (30grams) of Kulfi has 53 kcal. 50% of these calories are from carbohydrates, 9% from protein, and 41% from fat. Whereas 100 grams of kulfi has 176 kcal. Kulfi is a dessert high in calories and fats. Eat this in moderation as it is high in calories, sugar, and saturated fats.

Here is a table of how calories increase with the serving size of Kulfi.

Download the Hint app to track the number of calories consumed from Kulfi.

Are sweets good for weight loss?

No. Most sweets are loaded with sugars and fat. Eating too much sugar can lead to an increased intake of calories, which can lead to weight gain. Which can further increase your risk of health problems such as diabetes, heart disease, and even cancers.

Are sweets good for diabetes?

No. Conventional Indian sweets contain a lot of saturated fats, concentrated sugars, and refined flour which has a high glycemic index that can spike blood sugar levels very quickly.

Are sweets good for blood pressure?

No. Increased intake of sugars can lead to weight gain. Which can further increase your risk of health problems such as diabetes, and heart diseases. Higher sugar intake significantly increases systolic and diastolic blood pressure.

Are sweets good for PCOS?

No. Sugars are a carbohydrate that should be avoided by people suffering from PCOS. Intake of sweets or sugar can lead to insulin resistance contributing to PCOS and ovulation problems.

Are sweets good for the thyroid?

No. Sweets contain a lot of sugars, saturated fat, calories, and no other nutrients. These can reduce the body’s metabolism and further lead to hormonal imbalance, and weight gain.

Are sweets good for immunity?

No. Increased sugar intake suppresses the immune system. If you consume a number of foods and liquids excessive in sugar or refined carbohydrates, you may be lowering your body’s capacity to keep off diseases.

Are sweets good for muscle gain?

No. Sweets contain a lot of sugar or sucrose and increased sucrose intake leads to a loss of lean body mass. It also increases muscle and joint inflammation, which can affect your workout.

Are sweets good for weight gain?

No. A high-sugar diet can cause you to gain weight, but it's not a healthy way to gain weight. It is full of empty calories that offer no other nutritional value.

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References

1. DiNicolantonio JJ, Lucan SC. The wrong white crystals: not salt but sugar as aetiological in hypertension and cardiometabolic disease. Open Heart. 2014 Nov 3;1(1):e000167. doi: 10.1136/openhrt-2014-000167. PMID: 25717381; PMCID: PMC4336865.