How Many Calories In One Gulab Jamun? A Detailed Look 2024

Gulab jamun favorite sweet of Indians. But do you know How many calories in one Gulab Jamun? Gulab jamun is one of the best and most liked dessert in all over India, and even beyond South Asia. This article will help you to calculate how many calories in one Gulab jamun.

How many calories in one Gulab Jamun per piece?

How Many Calories In One Gulab Jamun

Indian dessert Gulab jamun calories.

Most of the functions in India have this dessert in their special meal. It is the most loved dessert all over the world. Though Gulab jamun has a special place in very Indian heart, one should be aware of its cons as well, one should know how many calories in one gulab jamun.

This article has detailed calorie count in Gulab Jamun that will help you in fulfilling and enjoying your Gulab Jamun cravings in healthy and optimistic way. Gulab Jamun is the favorite delicacy all the time. Say parties, programs and functions there is the big yes to gulab jamun.

Nutritional benefits of Gulab jamun vary depending on the size of gulab jamun and the process with which it is made. Usually gulab jamun is made up of khoya or without khoya. Khoya is dense with an extra amount of calorie. Maida and sugar syrup are compulsive ingredients to make gulab jamun. Tasty, delicious and aromatic sugar syrup can elevate sugar levels in the body.

If you are someone, who is watching your weight then it’s important to know that eating gulab jamun can drastically affect your weight, its advice to take small servings of gulab jamun to avoid unnecessary extra calorie gain in the body.

Ingredients used to make Gulab Jamun and calorie content in it.

How many calories in one gulab jamun? here is the answer.

  1. Plain flour (Maida)

All-purpose flour can boost weight gain very drastically, so its advised to avoid Maida in the diet, whereas gulab jamun is made up of all-purpose flour itself. All-purpose flour here acts as a binder holding the dough together and helps to shape balls.

Nutritional benefits of plain flour it is high in carbohydrates with minimal protein and fiber.

Calories in plain flour in 50g of plain flour there is almost 160 kcal.

  • Milk solids (Khoya or Mawa)

Khoya act as the base in preparation for gulab jamun. Its gives a fantastic taste and creamy texture to gulab jamun.

Nutritional benefits of khoya it is high in fats and proteins, along with a trace amount of carbohydrates.

Calories in khoya in about 100 gm of khoya there are approximately

310- 350 kcal.

  • Sugar

It gives sweetness to gulab jamun. Sugar is used to make sugar syrup into which gulab jamun are soaked, this syrup gets absorbed into the balls making them soft and delicious.

Nutritional benefits of sugar syrup pure carbohydrate, add sweetness but any other nutrients are present in sugar. Sugar is strictly avoided if you are on the journey of weight loss or preventing diabetes.

Calories in Sugar around 200g of sugar used to coat around 10 gulab of Jamun has 800 calories.

  • Ghee or oil for frying gulab jamun

Deep frying adds a rich flavor and crispy exterior to the balls.

Nutritional benefits of ghee or oil high in fats, predominantly saturated fats if ghee is used.

The calorie content in around 500 ml of which only 10-15ml of oil or ghee gets absorbed for 10 pieces if gulab jamun. It contains approximately 90 kcal specified for the absorbed amount of oil or ghee.

  • Cardamom powder(optional)

Cardamom powder is used to add flavor and a unique taste to the gulab jamun. Cardamom powder sometimes also acts like a preservative to increase the shelf life of gulab jamun.

The nutritional benefits of cardamom powder is negligible.

Calories in 1g of cardamom powder which is sprinkled on 10 gulab jamun is approximately 3 kcal.

  • Rose water

Rose water enhances the fragrance of the sugar syrup; calorie content in rose water is almost negligible and can be added in preparation of Gulab Jamun.

How many calories in one Gulab jamun count?

SizeCalories in 1 Gulab Jamun.CarbohydratesFatsProteins
Small Gulab JamunApproximately 140-180 kcal~70%~25%~5%  
Medium Gulab Jamun~200- 250 kcal~80%~30%~6%
Large Gulab Jamun~280-300 kcal~85%~30%~7%
Calories in one Gulab jamun

Are Gulab Jamun Healthy?

While gulab jamun is an indulgent treat and a delicious sweet option they are high in, one should consider how many calories are in one gulab jamun.

•Simple Carbohydrates: Leading to quick spikes in blood sugar which can complicate normal sugar levels in diabetic patients

•Fats: Predominantly saturated fats if fried in ghee, such fat is difficult to digest and supports weight gain.

Gulab Jamun is best enjoyed occasionally, especially if you’re watching your calorie intake, managing diabetes, or focusing on heart health. A large intake of gulab jamun in your diet can adversely affect your health condition. As more than pros gulab jamun has its cons. One should understand importance of calorie intake in the body, weight it and manage it according to health and body needs.

Tips for Healthier Alternatives for Gulab Jamun

  • Bake Instead of Fry: Reduces fat content significantly.
  • 2. Use Low-Sugar Syrup: Replace sugar with natural sweeteners like stevia, this helps to limit sugar intake in the body.

3. Smaller Portions: Opt for bite-sized versions to limit and curb calorie intake in the body, this will help to satisfy the cravings along with managing calorie intake in the body.

Conclusion

In this article your answer to the question of how many calories in one Gulab Jamun is explained in detail. A single gulab jamun can contain anywhere from 150 to 300 calories, making it a high-calorie treat. Enjoy it in moderation and consider healthier alternatives if you want to indulge guilt-free. Divide the portions of gulab jamun to avoid excessive calorie intake in the body. Follow above mentioned chart to count calorie intake in the body before having Gulab Jamun. Make gulab jamun a healthy and tasty dessert by having it mindfully.

On average, one medium-sized gulab jamun (35g) contains 150–180 calories, depending on the ingredients and method of preparation.

The primary sources of calories are:

          •        Sugar syrup: Contributes about 50–60% of the total calories.

          •        Ghee or oil: Adds fat calories due to frying.

          •        Milk solids (khoya): Rich in fats and proteins, contributing to the calorie content.

No, traditional gulab jamun contains all-purpose flour (maida), which is not gluten-free. However, gluten-free recipes can replace maida with alternatives like almond or rice flour.

Diabetics should avoid traditional gulab jamun due to its high sugar content. However, diabetic-friendly versions made with sugar substitutes like stevia or erythritol can be enjoyed occasionally in small quantities.

Burning off the calories from one gulab jamun (150–180 kcal) depends on your activity:

          •        Walking (moderate pace): ~50 minutes

          •        Running (moderate pace): ~10–20 minutes

          •        Cycling: ~15–25 minutes

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