Gulab jamun vs kaju katli: calories and protein compared
Short answer: for fat loss pick kaju katli; for muscle gain gulab jamun does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Gulab jamun | Kaju katli |
|---|---|---|
| Serving | 2 pieces | 2 pieces |
| Calories | 340 kcal | 129 kcal |
| Protein | 5 g | 3 g |
| Carbs | 36 g | 15 g |
| Fat | 19 g | 7 g |
| Protein per 100 kcal | 1.6 g | 2.1 g |
| Calories from fat | 51% | 49% |
What the numbers say
- Gulab jamun has 211 kcal more a serving than kaju katli. One serving of gulab jamun has the calories of about 2.6 servings of kaju katli.
- Gulab jamun has more protein: 5 g vs 3 g.
- For protein per calorie, kaju katli wins with 2.1 g per 100 kcal.
- They suit different diets: gulab jamun is vegetarian and kaju katli is vegan.
Which to pick
- Losing fat: Kaju katli, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Gulab jamun, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.