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Calories in Gulab Jamun | How to Make Healthier Gulab Jamun?

Gulab jamun is loved by all, but how does it affect your body? Read to learn about the number of calories in gulab jamun and its health implications.

4 min read
Calories in Gulab Jamun | How to Make Healthier Gulab Jamun?

Gulab Jamun is one of the most loved desserts in India. Being a sweet dish, it is bound to take a toll on a lot of people who are concerned about their sugar intake. But is it all that bad? Many people are not aware of its health implications. Let’s find out how many calories does one gulab jamun have and what is its nutrient content.

How Many Calories Does One Gulab Jamun Have?

There are a total of 149 calories in gulab jamun (weighing 50 g). Of these calories, 6% is provided by protein, 49% by carbohydrates, and 45% by fat. Overall, 1 gulab jamun calories amount to 6% of the daily calories required by an adult in a 2000 kcal diet.

Total Fat 7.3 g
Saturated Fat 1.5 g
Trans Fat 0.1 g
Sodium 44 mg
Potassium 88 mg
Total Carbohydrates

Dietary Fiber
20 g

18 g
Protein 1.9g
Vitamin A 3% of the daily requirement
Vitamin C 1% of the daily requirement
Calcium 7% of the daily requirement
Iron 1% of the daily requirement
Total Calories in Gulab Jamun (50 g) 149 kcal

How to Burn 149 Calories That Comes From Gulab Jamun

To indulge in this calories filled dessert and also remain healthy, it is important to burn off the calories that are taken in through gulab jamun. You can easily burn 149 kcal by performing activities such as walking, cycling, running, etc. Following are some activities that you can do on a daily basis and the amount of time it would take for a 60 kg person to burn 149 kcal:

  • Walking in the morning or evening in the park can be healthy as well as refreshing. You can burn off those gulab jamun calories by simply walking at the speed of 4 km per hour for at least 50 minutes.

  • Running is a good form of cardio exercise and keeps you fit. You can burn the gulab jamun calories by running at the speed of 9.6 km per hour for at least 15 minutes.

  • Cycling is not only a good form of exercise but also one of the best types of commute. Instead of taking a vehicle to get to places nearby, you can cycle instead. You can burn the calories by cycling at the speed of 16 km per hour for at least 25 minutes.

  • Skipping is yet another exercise that you can very easily do at home itself. You can burn off those gulab jamun calories by using a skipping rope for at least 30 minutes.

  • Dancing is also a fun yet healthy way to stay fit, especially when combined with cardio. Performing any style of dance for at least 30 minutes will help you burn off the gulab jamun calories.

  • Climbing up the stairs instead of taking the lift is also a convenient way to keep yourself fit in your daily life. You can burn off those gulab jamun calories by simply climbing up the stairs with at least 100 steps

  • Apart from day-to-day activities, you can perform the following on-spot exercises for 1 min each to burn off the gulab jamun calories:

1) Jumping jacks

2) Spot running

3) Jump squats

4) Spot march

5) Walking lunges

6) Front to back kicks

7) Sit-ups

8) Crunches

Is Gulab Jamun Good for Weight Loss?

Gulab jamun is made from khoya, which is nothing but full-fat milk and all-purpose flour (maida). These two ingredients alone are enough to aid in gaining weight. On the top of it, it is fried in oil and then soaked in sugar syrup, another two ingredients that aid in gaining weight. Therefore, gulab jamun is not good for weight loss whatsoever.

Is Gulab Jamun Healthy to Eat?

Gulab jamun is full of saturated fat and carbs and almost no other nutrients. When eaten in moderation (1 or 2, occasionally), it cannot affect your health as such. However, eating it in abundance can increase blood sugar levels and cause diabetes. Being fried can also increase cholesterol. It can also slow down metabolism and result in obesity.

People who have existing health problems like diabetes and high cholesterol should avoid gulab jamun altogether. Consuming even a single gulab jamun can harm their health and should not be risked.

How to Make Gulab Jamun Healthier

Gulab jamun is comfort food, and many people just can’t quit having it. You can make a healthy version of it at your home. There are several ways in which you can make a gulab jamun healthier and guilt-free:

  • Substitute khoya with the milk powder, which is healthier than whole fat milk
  • Substitute all-purpose flour (maida) with whole wheat flour for a fibre-rich gulab jamun
  • Instead of frying, you can bake or air-fry the gulab jamun or use very little oil or ghee
  • Instead of using sugar syrup for chaashni, you can make a healthy substitute from jaggery or honey

Summing Up on Calories in Gulab Jamun

It can be difficult for people to quit eating desserts easily as sugar can be addictive. You can try various activities and exercises to burn off the calories but only to some extent. You can also try making healthy gulab jamuns at home, especially during festive occasions, because commercial gulab jamuns already come with a lot of adulteration and preservatives.

However, too much of anything is harmful all the same. People with diabetes and other health problems should consult medical professionals before trying on any new recipes and keep their health in check.