Gulab Jamun calories
per piece, not per 100 g
129 kcal 1 medium piece — taken as 40 g — has about 129 calories, with 1.6 g protein, 20.0 g carbohydrate and 4.8 g fat. Two come to 258 kcal, three to 388 kcal.
Per 100 g, gulab jamun carries 323 kcal and 4.0 g protein.
Serving assumed: 1 medium piece ≈ 40 g — khoya ball, fried and soaked in sugar syrup, syrup included. Change the portion and every number below changes with it.
Gulab Jamun calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 40 g serving.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 piece | 40 g | 129 kcal | 1.6 g | 20.0 g | 4.8 g | 0.1 g |
| 2 pieces | 80 g | 258 kcal | 3.2 g | 40.0 g | 9.6 g | 0.2 g |
| 3 pieces | 120 g | 388 kcal | 4.8 g | 60.0 g | 14.4 g | 0.2 g |
| 2 pieces with extra syrup | 95 g | 307 kcal | 3.8 g | 47.5 g | 11.4 g | 0.2 g |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included in neither the carbohydrate column nor the energy figure.
Full nutrition per 100 g
| Nutrient | Per 100 g | Per 1 medium piece (40 g) |
|---|---|---|
| Energy | 323 kcal | 129 kcal |
| Protein | 4.0 g | 1.6 g |
| Carbohydrate (available) | 50.0 g | 20.0 g |
| Fat | 12.0 g | 4.8 g |
| Dietary fibre | 0.2 g | 0.1 g |
What it takes to burn off 1 medium piece of gulab jamun
Minutes of activity for a 70 kg adult to spend 129 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where gulab jamun sits in an Indian plate
Among the 24 sweets & mithai entries on this site, gulab jamun ranks 16th for protein (4.0 g per 100 g) and 14th for energy density (323 kcal per 100 g). The protein leader in the group is peanut chikki at 14.0 g.
Protein supplies only 5% of its energy, so treat it as an energy food rather than a protein food. There is very little fibre here — 0.2 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 1 medium piece?
About 129 kcal for 1 medium piece, taken as 40 g (khoya ball, fried and soaked in sugar syrup, syrup included). Two come to roughly 258 kcal and three to 388 kcal. Per 100 g, gulab jamun carries 323 kcal.
How much protein is in gulab jamun?
4.0 g per 100 g, which works out to 1.6 g in 1 medium piece. That is 5% of the energy in this food, and ranks 16th of 24 in the sweets & mithai group on this site.
Is gulab jamun good for weight loss?
At 323 kcal per 100 g it is energy-dense, so the portion decides everything. Protein is low, so eat it alongside a protein source rather than on its own. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume khoya ball, fried and soaked in sugar syrup, syrup included. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from sweets & mithai, and three from elsewhere with a similar energy density.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.