Nutritional Facts of Gulab Jamun, Calories in Gulab Jamun

by Tarla Dalal
This calorie page has been viewed 121975 times

Cooking Method
Deep Fry

How many calories does one Gulab Jamun have?

Calories for Gulab Jamun. But usually a gulab jamun contains around 125 calories. Weight of one gulab jamun is 25 grams. 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 (maida) : This recipe uses 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 diabeticsheart patientsThe development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage.  Read is maida good for you to understand fully.

3. Sugar : Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. To live a healthy life, try and cut sugar which from your diet. It requires a slow and deliberate attempt to do it. Find hidden sugar in packaged foods and drinks and stop having those products. Did you know that a can of your favourite soft drink is estimated to have 1/2 cup of sugar. Refinded carbohydrates like maida, sugar, bread, pasta, noodles and sugar on consumption get stored as unhealthy fat in the body. 

4. Ghee for deep frying : Deep fried foods : This recipe is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. Processed food, Deep Fried Foods also increases inflammation in the body and shuts down the fat burning process. Most diseases from heart, to cardio vascular, diabetes, parkinsons, alzheimer, cancer and obesity result when the cells get inflamed and don't then function correctly. Inflammation in the arteries can cause heart attacks. So your diet should contain foods that fight inflammation in the body. That's how your body gets healthier by eating the right stuff. So you have given the cells in your body the right food to stay healthy and that is so important in staying disease free for the rest of your life.

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!

What is a healthier Indian dessert option ?

We suggest you try low fat gajjar halwa recipe which uses dates as a sweetener and low fat milk which works well for diabetics. Also Dry fruits stuffed dates is healthy. Make oats and mixed nuts ladoo recipe which is sweetened by jaggery,  oats and dates kheer and anjeer and mixed nuts barfi (not for diabetics).

Dry Fruit Stuffed Dates

Dry Fruit Stuffed Dates

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.

Value 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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Gulab Jamun
 on 29 Nov 20 07:17 PM

Very Nice information. I am using this for my Project Work
| Hide Replies
Tarla Dalal    Great!!
30 Nov 20 11:10 AM
Gulab Jamun
 on 10 Sep 19 07:25 PM

Good information for diet.
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Tarla Dalal    Mohan, thanks for the feedback on health information of gulab jamun.
12 Sep 19 01:55 PM