Gulab jamun vs seviyan kheer: calories and protein compared
Short answer: for fat loss pick seviyan kheer; 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 | Seviyan kheer |
|---|---|---|
| Serving | 2 pieces | 1 katori · 150 g |
| Calories | 340 kcal | 264 kcal |
| Protein | 5 g | 6 g |
| Carbs | 36 g | 34 g |
| Fat | 19 g | 12 g |
| Protein per 100 kcal | 1.6 g | 2.3 g |
| Calories from fat | 51% | 41% |
What the numbers say
- Gulab jamun has 76 kcal more a serving than seviyan kheer. One serving of gulab jamun has the calories of about 1.3 servings of seviyan kheer.
- Protein is about the same (5 vs 6 g).
- For protein per calorie, seviyan kheer wins with 2.3 g per 100 kcal.
Which to pick
- Losing fat: Seviyan kheer, 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.