# How many calories does 2 gulab jamun have?

Table of Contents

## Quick Answer

Two gulab jamuns typically contain around 400-500 calories total. A single gulab jamun averages 200-250 calories. The exact calorie count can vary based on factors like size and recipe. But most gulab jamuns fall within this general caloric range.

## Calories in Gulab Jamun

Gulab jamun is a popular Indian dessert consisting of deep fried dough balls soaked in a sweet rose-flavored syrup. It’s made by deep frying a dough primarily containing milk powder, flour, and ghee or oil. The fried dough balls are then soaked in a sugar syrup spiced with cardamom and rose water. This gives them their distinctive soft, spongy texture and sweet flavor.

Gulab jamun gets a significant number of calories from the sugar and ghee/oil used to prepare them. Let’s take a closer look at the calorie count of a typical recipe:

### Dough Balls

The main calorie contributors in the dough balls are:

– Milk powder: 130 calories per 1⁄4 cup
– All-purpose flour: 400 calories per cup
– Ghee/oil: 120 calories per tablespoon

A common recipe calls for 1⁄4 cup milk powder, 1 cup flour, and 3-4 tbsp ghee/oil to make around 12-15 dough balls.

So the estimated calories per dough ball are:

– Milk powder: 10 calories
– Flour: 30 calories
– Ghee: 10 calories
– Total: Around 50 calories per dough ball

The dough balls are then deep fried before soaking in sugar syrup. Frying will add additional oil/calories.

### Sugar Syrup

The gulab jamun balls absorb a significant amount of sugar syrup as they soak. A typical syrup may contain:

– 1 cup sugar: 770 calories
– 1 cup water
– 1⁄4 tsp cardamom powder: 5 calories
– 1-2 drops rose water

If this makes around 1 cup of syrup total, each tablespoon of syrup would have around 100 calories.

Since the dough balls may absorb around 2-3 tbsp of syrup as they soak, this adds another 200-300 calories to each gulab jamun.

### Total Gulab Jamun Calories

Based on these estimates:

– Dough ball: 50 calories
– Oil from frying: Around 50 calories
– Absorbed syrup: 200-300 calories

*So each medium-large sized gulab jamun may contain around 200-250 calories.*

Therefore, 2 gulab jamuns would contain 400-500 calories total.

This calorie estimate matches up well with counts from major calorie tracking websites and food databases:

– CalorieKing: 204 calories per piece
– MyFitnessPal: 241 calories per piece
– FatSecret: 260 calories per piece

So in summary, 2 pieces of gulab jamun will general have between 400-500 calories based on most sources. The exact amount can vary based on size, recipe proportions, and cooking method. But this gives a reliable calorie ballpark.

## Factors Affecting Gulab Jamun Calories

Several factors can result in gulab jamun having more or fewer calories:

### 1. Size

Larger gulab jamuns require more dough and absorb more syrup. So their calories will be higher compared to smaller pieces.

For example, small 12g gulab jamuns may have around 100 calories while large 40g pieces can have over 300 calories each.

### 2. Recipe

Recipes with higher amounts of calorie-dense ingredients like flour, milk powder, sugar or ghee will have more calories:

– More flour or milk powder in the dough means more calories per piece
– A higher sugar syrup ratio results in more absorbed calories
– More ghee in the dough or more oil used for frying adds calories

Recipes using lighter ingredients or smaller amounts of calorie-dense foods will be lower in calories.

### 3. Cooking Method

– Frying: Deep frying adds significant oil and calories vs other cooking methods.
– Baking: Baked gulab jamun will be lower in calories than fried.
– Steaming: Steamed versions avoid added frying oil calories.

So baked or steamed gulab jamun can save 70-100 calories compared to fried.

### 4. Additions

Some modern recipes add chocolate, nuts or dried fruit like raisins to the dough balls. These additions increase the calorie count further. Plain traditional gulab jamun will be lower calorie than modern tweaks.

## Nutrition Information

Here is the full nutrition breakdown for 2 medium-sized gulab jamuns made with a traditional recipe:

Nutrient Amount
Calories 450
Carbohydrates 75g
Protein 6g
Fat 18g
Sugar 48g

As you can see, these are quite high in sugar and carbohydrates. The protein and fat comes mainly from the milk powder and ghee.

Gulab jamun is considered a high calorie dessert. If you are looking for lower calorie options, consider:

– Fruit: 1 cup of chopped fruit like mangos or bananas has around 100 calories.
– Low fat frozen yogurt: 1/2 cup has 100-150 calories.
– Sorbet: 1/2 cup is 140 calories.
– Angel food cake: A 1 inch slice is around 120 calories.

## Health Impact

Here is how the calorie count and nutrition content of gulab jamun may impact your health:

### Blood Sugar

The high carb and sugar content means gulab jamun can spike your blood sugar levels. Each jamun has around 20-25 grams of net carbs and 12-15 grams of added sugar.

This amount of sugar and refined carbs can cause rapid rises in blood glucose for those with diabetes or prediabetes.

### Weight Gain

At nearly 200 calories per piece, the calories can accumulate quickly if you eat multiple jamuns. Just 5 gulab jamuns would provide nearly 1000 calories, half the calories an average adult needs daily.

Eating large servings frequently can contribute to weight gain over time, especially if you do not account for the calories.

### Energy Crash

Initially, the sugar content provides a spike of energy. But this is followed by an energy crash as blood sugar plunges. This rollercoaster effect of gulab jamun and other sugary desserts leaves you feeling tired and irritable.

### Nutrition

While tasty, gulab jamun lacks nutrients. There are no significant vitamin or mineral contents besides a small amount of calcium from the milk powder.

Fruits like mangos would provide more nutrition from vitamins A, C and B-vitamins. Or milk and yogurt would offer protein and calcium.

## Tips for Reducing Calories

Here are some ways to enjoy gulab jamun while limiting calories:

### Make Smaller Pieces

Form dough balls around 10-12g instead of 30-40g to significantly cut calories per piece.

### Reduce Sugar in Syrup

Cut added sugar to 3/4 cup or less and add flavor with cardamom, vanilla, lemon juice, etc. This reduces absorbed calories.

### Bake Instead of Frying

Baked jamuns absorb less oil. Use just a spritz of oil or baking spray on a pan instead.

### Alternate with Fruit

Have a single jamun alongside fruits like mangos or bananas for a lower calorie dessert.

### Share with Others

Cut calories by splitting a regular serving of 4-5 jamuns with a friend. Or share as an appetizer for a group.

### Savor Slowly

Eat slowly, savoring each bite. This satisfies your sweet tooth with smaller portions.

## Healthier Gulab Jamun Alternatives

You can also try these lower calorie gulab jamun alternatives:

### Yogurt Gulab Jamun

Replace 1/2 the flour in the dough with low fat yogurt for a protein boost. Skip frying and bake instead.

### Oats Gulab Jamun

Substitute 1/4 cup of the flour with oats. Also add a touch of cinnamon and nutmeg.

### Stuffed Gulab Jamun

Stuff jamuns with berries or reduced sugar fruit preserves before frying or baking.

### Chia Seed Gulab Jamun

Add 2 tbsp chia seeds to the dough. Chia provides fiber and omega-3 fatty acids.

### Vegetable Gulab Jamun

Replace 1/3 of the flour in the dough with finely grated carrots or zucchini.

## Conclusion

Two traditional fried gulab jamuns will generally provide between 400-500 calories total. A single gulab jamun averages around 200-250 calories, but can range higher or lower depending on size, recipe and cooking method.

While tasty, gulab jamun is quite high in refined flour, sugar and calories. Enjoy in moderation as part of an overall balanced diet. Or try lighter baked variations or replacements using yogurt, oats, vegetables or fruits. This allows you to satisfy an occasional sweet craving while providing more nutrition and less impact on your blood sugar and waistline.