Gulab Jamun Calories and Nutrition
2 pieces (~60 g) of Gulab Jamun contains 252 calories, 10.2g protein, 34.2g carbs and 8.2g fat — a vegetarian dish in the sweets & mithai category.
Nutrition facts
| Nutrient | Per 100 g | Per 2 pieces (~60 g) |
|---|---|---|
| Calories | 420 kcal | 252 kcal |
| Protein | 17 g | 10.2 g |
| Carbs | 57 g | 34.2 g |
| Fat | 13.6 g | 8.2 g |
| Fiber | 0 g | 0 g |
| Sugar | 18.2 g | 10.9 g |
| Sodium | 769 mg | 461.4 mg |
| Calcium | 629 mg | 377.4 mg |
| Iron | 0 mg | 0 mg |
| Saturated fat | 8 g | 4.8 g |
| Cholesterol | 0 mg | 0 mg |
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How Gulab Jamun fits in your diet
A 2 pieces (~60 g) of gulab jamun contributes about 13% of a 2,000-kcal daily target and roughly 20% of an average adult's 50 g daily protein floor. Typically made with khoya, maida, sugar, cardamom, rose water, ghee/oil.
Khoya dough balls deep-fried and soaked in cardamom-rose sugar syrup. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
Cuisine region: pan indian.
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Frequently asked questions
How many calories are in Gulab Jamun?
Gulab Jamun has roughly 192 kcal per 2 pieces (~60 g) (about 320 kcal per 100 g). Macros: 3g protein, 27g carbs, 8.4g fat.
Is Gulab Jamun good for weight loss?
Not ideal for weight loss in large portions. With 8.4g fat and 40g sugar per 100 g, gulab jamun is calorie-dense. Keep portions small or save it for occasional treats.
How much protein is in Gulab Jamun?
Gulab Jamun delivers about 3g protein per 2 pieces (~60 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Gulab Jamun?
Diabetics should limit gulab jamun — at 40g sugar per 100 g it causes a sharp glucose spike. Save it for rare occasions and pair with protein-rich food.
How does Gulab Jamun fit into a balanced Indian meal?
Gulab Jamun sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced — roughly half vegetables, a quarter protein source, a quarter starches — and you will hit your macros without overeating.
Sources
Nutrition values for gulab jamun are sourced from Open Food Facts. Per-100 g figures scaled to the selected serving above.
Primary reference: View on Open Food Facts
Updated: 17/5/2026