Calories in Gulab Jamun
Gulab Jamun is a popular South Asian dessert made of fried dough balls composed of milk solids and flour, soaked in a fragrant sugar syrup. It is a calorie-dense treat high in simple sugars and fats, typically flavored with cardamom and rose water.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 piece (45g) | 1 piece (45g) | 145 | 3.2g | 17.7g | 7.1g |
| 1 serving (90 g) | 1 serving (90 g) | 291 | 6.4g | 35.3g | 14.2g |
| 1 oz (28g) | 1 oz (28g) | 92 | 2g | 11.1g | 4.5g |
Health Benefits
Provides a rapid source of energy from simple carbohydrates.
Contains small amounts of calcium and protein derived from milk solids (khoya).
Cardamom used in the preparation may offer minor digestive benefits.
Nutrition Tips
- Squeeze out excess sugar syrup before eating to significantly reduce calorie and sugar intake.
- Limit your portion to a single piece to enjoy the flavor without excessive calorie consumption.
- Pair with a source of protein, such as a few nuts or Greek yogurt, to help stabilize blood sugar response.
- Drink a glass of water before and after eating to help manage the intensity of the sugar spike.
- Choose 'Dry' versions of the sweet when available, as they contain less liquid sugar syrup.
GAYA Tracking Tip
For the most accurate tracking, photograph the Gulab Jamun next to a standard utensil like a spoon to help GAYA estimate the exact size and volume of the piece.
Frequently Asked Questions
Is Gulab Jamun high in calories?+
Yes, Gulab Jamun is high in calories because it is deep-fried and then soaked in sugar syrup. One medium piece can contain between 150 and 175 calories.
Can I eat Gulab Jamun on a weight loss diet?+
It can be included occasionally as a treat, but it is best to limit intake to one piece and account for the high sugar and fat content in your daily totals.
What are the main ingredients in Gulab Jamun?+
The primary ingredients are khoya (milk solids), flour, and sugar. It is often flavored with cardamom, saffron, or rose water.
Track Gulab Jamun calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
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