Nutritional Facts of Gulab Jamun

This calorie page has been viewed 6553 times Last Updated : May 30,2018

Bengali Sweets
Traditional Indian Mithai
Deep Fry
Gulab Jamun

How many calories does one Gulab Jamun have?

Calories for Gulab Jamun. But usually a gulab jamun contains around 125 calories. Out of which carbohydrates comprise 90 calories, proteins account for 9 calories and remaining calories come from fat which is 25 calories. One Gulab Jamun provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Gulab Jamun is an all-time favorite Indian delicacy, which everybody loves to indulge in. Be it parties, occasions or a regular day, it is always a big ‘YES’. The nutrition facts of a gulab jamun may vary with the ingredients and their proportions.  It is a dairy based dessert, consisting of soft, deep fried balls, soaked in an aromatic sugar syrup. It is made up of refined flour and sugar and therefore is high on calories.

The calories in any dessert can add up really quick, so if you are watching your weight, make sure, you take only small servings at a time and make gulab jamun a rare indulgence on special occasions. 

4 Main unhealthy ingredients of Gulab Jamun

1. Gulab Jamun consists of Khoya which is made from 100% full fat milk and not good for weight loss or diabetics. 

2. Plain flour : This recipe uses 1cup of plain flour or maida which is refined carb not suitable for healthy lifestyle. Maida consumption in any food should be totally avoided or just a little bit of usage as any consumption of this will cause a larger spike in blood levels which is not good for diabetics, heart patients. Read is maida good for you to understand fully.

3. Sugar : This is the most dangerous ingredient to ever consume and should be avoided at all cost. Its a refined carb which has zero nutritional value and leads to weight gain and inflammation of the body from many hours after consumption. Even worse, it creates a cycle of you feeling hungry again in a very short time. So you will keep eating!

4. Ghee for deep frying : Fried food is not good for anyone. Even if you are trying to put on weight, its better to eat healthy fats like almonds, avocado or foods high in fiber. 

Eat Gulab Jamun in moderation.

If you are a big gulab jamun fan, eating a single gulab jamun ball or even two will not cause a major damage to a healthy diet plan, if you are sure to make it an occasional treat! If you go overboard with it, it will make a difference and will interfere with your health and cause inflammation as it consists of mailny simple carbohydrates!

Once in a while, if you have had gulab jamun, do not feel guilty about it. Go, and do a bout of exercise! Burn out some calories and it will be fine!

Can Diabetics eat Gulab Jamun?

No. This food is definately avoidable as its empty fat calories which will lead to weight gain and increase blood sugar levels. 

But do not have it frequently, and make sure you only have a small serving size when you eat!



How to burn 125 calories that come from Gulab Jamun?

Walking (6 kmph) = 38 mins

Running (11 kmph) = 13 mins

Cycling (30 kmph) = 17 mins       

Swimming (2 kmph) = 21 mins

Note: These values are approximate and calorie burning differs in each individual.


Click here to view Gulab Jamun recipe
Value per per gulab jamun% Daily Values
Energy125 cal6%
Protein2.3 g4%
Carbohydrates22.6 g8%
Fiber0 g0%
Fat2.8 g4%
Cholesterol0 mg0%
Vitamin A28.5 mcg1%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C0.6 mg2%
Vitamin E
Folic Acid (Vitamin B9)0 mcg0%
Calcium101.8 mg17%
Iron0 mg0%
Magnesium0.5 mg0%
Phosphorus48.9 mg8%
Sodium0.1 mg0%
Potassium1.3 mg0%
Zinc0 mg0%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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