Per 2 pieces (80g)
290kcal
Protein
4g
5% of energy
Carbs
38g
52% of energy
Fat
14g
43% of energy
Indian food · sweets
Gulab Jamun
- Serving
- 2 pieces · 80g
- Macro lead
- Carb-forward
- Fiber / serving
- 0.5 g
Macros
Per-100g values are scaled from the serving weight in our food database.
| Nutrient | Per serving (80g) | Per 100g |
|---|---|---|
| Calories | 290 kcal | 363 kcal |
| Protein | 4 g | 5 g |
| Carbs | 38 g | 47.5 g |
| Fat | 14 g | 17.5 g |
| Fiber | 0.5 g | 0.6 g |
How Indian lifters use Gulab Jamun
Indian mithai runs 350–500 kcal per piece with almost no protein. Keep it to post-workout or a Sunday flexible meal — never as a daily habit. Carb-forward — use it around training, dial it back on rest days if you're cutting.
Where it fits in your day
Best consumed pre and post workout when insulin sensitivity is highest. On rest days, keep the portion smaller and pair with protein and fibre to slow the glycemic response.
Cost & convenience
Low protein density (5g/100g). Treat it as a carb, fat, or micronutrient food — not a protein anchor. Cost-per-gram of protein is high here; don't rely on it to hit your daily target.
Common myth
"Mithai post-workout is fine because carbs" — the carbs are fine, the 20g of fat per piece is not. Save mithai for weekly flexible meals, not as a daily post-workout carb.
Swaps & pairings
Similar sweets
Rasmalai 280 kcal · 7g protein per servingHalwa (Suji) 320 kcal · 4g protein per servingGajar Halwa 280 kcal · 5g protein per servingLadoo (Besan) 180 kcal · 3g protein per servingBarfi 130 kcal · 3g protein per servingJalebi 240 kcal · 2g protein per serving
Build a plate around Gulab Jamun
Plans that fit
Meal plans that use Gulab Jamun
Muscle Gain ideas — Vegetarian
Goal × diet day of food ideas
Recomp ideas — Eggetarian
Goal × diet day of food ideas
~2000 kcal Fat Loss — Ovo-vegetarian
Example day with eggs; portion carefully
Train while you eat this
Frequently asked
Is Gulab Jamun good for weight loss?
Yes if it fits your calorie budget — no food causes or prevents weight loss on its own. One 2 pieces costs you 290 kcal; slot it into a daily deficit and it works fine.
How much Gulab Jamun should I eat per day?
Depends on your goal and total calorie target. A lifter cutting on 1800–2000 kcal typically uses 1–2 servings; someone bulking on 2800+ can comfortably fit 3+. Weigh, don't eyeball.
Is Gulab Jamun high in protein?
Not really — 5g per 100g. Treat it as a carb source and pair it with a dedicated protein anchor.
Can I eat Gulab Jamun pre or post workout?
Yes — carb-forward foods like this one are ideal 60–90 minutes before and immediately after training.
Fit this into your daily targets
bodyBot builds your Indian meal plan around your goal and weight, using this same food database.