Food · sweet
Gulab jamun (with syrup)
One serving of Gulab jamun (with syrup) — 1 piece (40 g) — comes to 129 kcal, 3.5 g protein, 18 g carbs and 4.8 g fat. Scaled to 100 g it works out to 323 kcal and 8.8 g protein, which makes it a moderate protein source for a sweet item. That single serving is about 8.6% of a 1,500 kcal day and 6.5% of a 2,000 kcal day, so it's more of a filler than a target-hitter on protein without much extra planning.
Walking off Gulab jamun (with syrup) takes roughly 3,225 steps, using the rough approximation of 0.04 kcal burned per step (a population-average estimate for a moderate walking pace, not a personalised number). At ₹20 a serving it costs about ₹114.3 for every 20 g of protein it delivers, which is a mid-to-high price for protein compared with dal, eggs or soya chunks. It fits nearly every Indian diet type, including vegetarian, Jain, eggetarian. It's typically eaten at the evening snack slot.
If you want variety without changing the macros much, the closest swaps in the sweet category are Besan ladoo, Milk chocolate bar, Honey, Ice cream (vanilla), scoop — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.
Per portion vs per 100 g
| Amount | kcal | Protein g | Carbs g | Fat g |
|---|---|---|---|---|
| 1 serving (1 piece (40 g)) | 129 | 3.5 | 18 | 4.8 |
| 2 servings | 258 | 7 | 36 | 9.6 |
| Per 100 g | 323 | 8.8 | 45 | 12 |
In a day's calorie budget
| Daily target | Share of the day | ₹ per 20 g protein |
|---|---|---|
| 1,500 kcal | 8.6% | ₹114.3 |
| 2,000 kcal | 6.5% |
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Questions people ask
- How many calories are in Gulab jamun (with syrup)?
- One serving (1 piece (40 g)) has 129 kcal, 3.5 g protein, 18 g carbs and 4.8 g fat. Per 100 g that's 323 kcal and 8.8 g protein.
- Is Gulab jamun (with syrup) good for weight loss?
- On its own, no single food determines fat loss or gain — your total daily calories do. A serving of Gulab jamun (with syrup) is about 8.6% of a 1,500 kcal day, so it fits a fat-loss plan as long as the rest of the day is accounted for.
- How much walking burns off Gulab jamun (with syrup)?
- Roughly 3,225 steps, using the approximation of about 0.04 kcal burned per step at a moderate walking pace — a rough population-average estimate, not personalised to your body weight or pace.