Gulab jamun vs rasgulla: calories and protein compared
Short answer: for fat loss pick rasgulla; 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 | Rasgulla |
|---|---|---|
| Serving | 2 pieces | 2 pieces |
| Calories | 340 kcal | 226 kcal |
| Protein | 5 g | 7 g |
| Carbs | 36 g | 30 g |
| Fat | 19 g | 8 g |
| Protein per 100 kcal | 1.6 g | 3.2 g |
| Calories from fat | 51% | 33% |
What the numbers say
- Gulab jamun has 114 kcal more a serving than rasgulla. One serving of gulab jamun has the calories of about 1.5 servings of rasgulla.
- Rasgulla has more protein: 7 g vs 5 g.
- For protein per calorie, rasgulla wins with 3.2 g per 100 kcal.
Which to pick
- Losing fat: Rasgulla, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Gulab jamun, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.