Per 100 g, Rasgulla has 190 kcal and Gulab Jamun has 320 kcal. A typical serving of Rasgulla (1 piece, 45 g) has 86 kcal and 1.8 g protein, and a typical serving of Gulab Jamun (1 piece, 40 g) has 128 kcal and 2 g protein.
Better for weight loss
Rasgulla
Rasgulla has 190 kcal per 100 g against 320 kcal for Gulab Jamun, so you get a bigger portion for the same calories.
More protein per calorie
Rasgulla
Rasgulla gives 2.1 g protein per 100 kcal against 1.6 g for Gulab Jamun (4 g vs 5 g per 100 g). Neither is a major protein source.
More fibre per calorie
Tie
Both are low in fibre (0 g vs 0.8 g per 100 g).
For weight loss, Rasgulla is the lighter pick. It also gives more protein per calorie. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Rasgulla | Gulab Jamun |
|---|---|---|
| Calories | 190 kcal | 320 kcal |
| Protein | 4 g | 5 g |
| Carbohydrates | 38 g | 45 g |
| Fat | 3 g | 14 g |
| Fibre | 0 g | 0.8 g |
| Sugar | 36 g | 40 g |
| Sodium | 50 mg | 60 mg |
| Calcium | 100 mg | 120 mg |
| Iron | 0.3 mg | 1 mg |
| Potassium | 90 mg | 120 mg |
| Vitamin C | 0 mg | 0 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Rasgulla, 1 piece (45 g)
86 kcal
1.8 g protein · 17.1 g carbs · 1.4 g fat · 0 g fibre
100 kcal = about 53 g
Full nutrition for Rasgulla →Gulab Jamun, 1 piece (40 g)
128 kcal
2 g protein · 18 g carbs · 5.6 g fat · 0.3 g fibre
100 kcal = about 31 g
Full nutrition for Gulab Jamun →Gulab Jamun has more: 320 kcal per 100 g against 190 kcal. A typical serving of Rasgulla (1 piece, 45 g) has 86 kcal and 1.8 g protein, and a typical serving of Gulab Jamun (1 piece, 40 g) has 128 kcal and 2 g protein.
Rasgulla. Rasgulla has 190 kcal per 100 g against 320 kcal for Gulab Jamun, so you get a bigger portion for the same calories. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Rasgulla gives 2.1 g protein per 100 kcal against 1.6 g for Gulab Jamun (4 g vs 5 g per 100 g). Neither is a major protein source.
About 53 g of Rasgulla or 31 g of Gulab Jamun gives you 100 kcal.
Get an Indian diet plan with your exact portions of rasgulla, gulab jamun and everything else you eat, built around your goal by NASM-certified Coach Himanshu.