Ghee Gulab Jamun by Haldiram's

Published 22 October 2026 · Updated 23 October 2026

Summary

Haldiram's Ghee Gulab Jamun is a dairy sweet of dumplings made from khoa and chhana, served in sugar syrup. It scores EB4: nutrition is low because there is no fibre and little protein for the calories, ingredients are clean with no additives, and risk is high because of the sugar. A treat for special occasions, best shared and eaten in small portions.

Ingredients, decoded

7 listed

Sugar Syrup
Khoa (7%)
Clarified Butter (Ghee)
Chhana (Cottage Cheese)
Refined Wheat Flour (Maida)
Rose Water
Cardamom

High concernModerate concernLow concernNo concernIn label order. Tap a highlighted one to learn more. How we rate additives

Haldiram's Ghee Gulab Jamun pack, front view

8 teaspoons of sugar in every 100 g · 40 g total sugar, 5 g a teaspoon

High sugarNutrition per 100 g

ENutrition densityBIngredient integrity4Load risk

Nutrition facts
Energy	316 kcal
Protein	6 g
Carbohydrates	55 g
Total sugars	40 g
Added sugars	40 g
Total fat	8 g
Saturated fat	5 g
Trans fat	0.3 g
Cholesterol	70 mg
Sodium	15 mg

Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Think this score is wrong?

What to know about Ghee Gulab Jamun by Haldiram's

A ghee and khoa sweet soaked in sugar syrup

Haldiram's Ghee Gulab Jamun is a ready-to-eat Indian sweet sold in a 1 kg tin or box with 12 pieces and a drained weight of 380 g. The list is short: sugar syrup, khoa (7%), ghee, chhana, refined wheat flour (maida), rose water and cardamom. It is bought for festivals, gifts and family dinners, when making gulab jamun at home is more work than anyone wants.

Per 100 g it gives 316 kcal, 6 g protein, 40 g added sugar and 5 g saturated fat. The pack serve is 30 g, which works out to about 95 kcal, 12 g added sugar, 1.8 g protein and 1.5 g saturated fat. Sodium is low at 15 mg per 100 g, and no fibre, vitamins or minerals are declared.

The name promises ghee, and clarified butter is in the list. The front also promises soft, juicy khoa flavoured with cardamom, but khoa is 7% and sugar syrup comes first. There are no additives and no hollow label promise. The sugar is what holds the score back. CleanPlate scores it EB4.

The pack itself suggests pouring off some of the syrup, adding the same amount of lukewarm water and serving after 15 minutes. That is a sensible habit, because the syrup carries much of the sugar. The sweet is made from real dairy and has a short, plain ingredient list, with no preservatives or colours.

It makes sense as a festival or celebration sweet, one piece or so at a time. At about 95 kcal and 12 g added sugar per 30 g serve, a couple of pieces already uses up most of a day's added sugar limit. It does not replace a protein food: 6 g per 100 g is modest, and there is no fibre.

Sweets of this type are all high in sugar, so there is no easy swap that improves the numbers. The real trade-off is simple: you get a traditional dairy sweet without additives, and you pay in sugar. Share the box, drain some syrup and keep it for occasions.

Why Ghee Gulab Jamun by Haldiram's scores EB4

Nutrition is an E: 6 g protein per 100 g and no fibre or micronutrients. Ingredients are a B because the list is short with no additives. Risk is a 4 on 40 g added sugar per 100 g.

How we score →

01 Nutrition densityA to E

Very low nutrient density

Protein: 6 g
Fibre: Not declared
Vitamins and minerals: None declared
Energy: 316 kcal

01 Nutrition density: why E

Protein is 6 g per 100 g, mostly from chhana and khoa, which is modest against 316 kcal. No fibre is declared, and no vitamins or minerals are listed, so nothing else lifts the grade.

In one 30 g serve that is about 1.8 g protein for about 95 kcal. The energy comes mainly from sugar, with fat from ghee and khoa.

Scored on protein, fibre and twelve vitamins and minerals, against the Codex and FSSAI "source" and "high" levels, per 100 g and per 100 kcal. Protein also has to supply at least 12.5% of the calories to count, and 25% for full credit.

02 Ingredient integrityA to E

Good, few concerning additives

Base: Sugar Syrup
Main fat: Clarified Butter
Sweeteners: Sugar Syrup
Additives: 0
Flagged: Maida

02 Ingredient integrity: why B

The list is short and mostly traditional: sugar syrup, khoa, ghee, chhana, refined wheat flour, rose water and cardamom. No additives are listed, and no hydrogenated fat is present, so nothing costs ingredient points.

The pack makes no promise that the list contradicts, so there is no label integrity penalty. Refined wheat flour and the syrup-first order are the only things that stop it from scoring higher.

Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.

03 Load risk1 to 5

High risk

Added sugar: 40 g
Sodium: 15 mg
Saturated fat: 5 g
Trans fat: 0.3 g

03 Load risk: why 4

Added sugar is the main driver: 40 g per 100 g, all of it declared as added. One 30 g serve has 12 g.

Saturated fat is 5 g per 100 g, right at the high line, or 1.5 g per serve. Declared trans fat is 0.3 g per 100 g, and energy is 316 kcal. Sodium is 15 mg per 100 g and adds almost nothing.

Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.

Red flags

Red flag: High added sugar (40g per 100g)
Red flag: Contains trans fat (0.3g)
Red flag: Refined flour (maida) base

Green flags

Green flag: Low sodium

Does Ghee Gulab Jamun by Haldiram's live up to its claims?

The ghee and dairy claims hold. The khoa that the front highlights is only 7% of the sweet, and the pack's serving count does not match its printed weights.

Product name
“Ghee Gulab Jamun”
Holds
Clarified butter (ghee) is in the list, after sugar syrup and khoa. No percentage is given for it.
On the pack
“Soft and juicy khoa flavoured with cardamom”
Partly true
Khoa is real but only 7% of the sweet, and sugar syrup leads the list. Cardamom is listed at the end.
On the pack
“Dairy based dessert”
Holds
Khoa, ghee and chhana are all dairy, and the pack declares milk solids as an allergen. Sugar syrup is still the first ingredient.
On the pack
“12 servings of 30 g”
Be careful
12 servings of 30 g is 360 g, but the pack also prints 1 kg net and 380 g drained for 12 pieces. Per-serve figures hold for a 30 g serve.

What's in Ghee Gulab Jamun by Haldiram's?

Sugar syrup leads, then khoa, ghee, chhana and refined flour. The sugar and the saturated fat are what to watch.

The ingredient list, read for you

Sugar syrup comes first, so the sweet is mostly syrup by weight, with khoa at 7% as the only declared percentage. Ghee, chhana and refined wheat flour (maida) follow and make up the dumpling, and rose water and cardamom give the flavour. The pack states that it contains gluten and milk solids.

Ingredients to watch

Added sugarConcern
40 g per 100 g, all added, which is 12 g in a 30 g serve. The pack prints this as 24% of the daily value.
Saturated fatWorth watching
5 g per 100 g from ghee and khoa, or 1.5 g per serve.
Trans fatWorth watching
0.3 g per 100 g is declared. No hydrogenated fat is listed, so the figure is accepted as printed.
Refined wheat flourWorth watching
Maida is in the list and adds starch with no fibre. The sweet also contains gluten.
No additivesFine
No preservatives, colours or flavour enhancers are listed. Sodium is only 15 mg per 100 g.

What it doesn’t have

No fibre, vitamins or minerals are declared on the panel.

Who should eat Ghee Gulab Jamun by Haldiram's?

An occasional sweet for most adults. Children, anyone with diabetes and anyone managing weight should have it occasionally or rarely.

Most adultsOccasionally
12 g added sugar per 30 g serve is about a quarter of the day's limit.
ChildrenOccasionally
40 g sugar per 100 g, with little protein and no fibre.
Diabetes or prediabetesRarely
All of the 40 g sugar per 100 g is added, so a few pieces add up fast.
Weight managementOccasionally
About 95 kcal per 30 g serve, and the energy comes mainly from sugar.

Ghee Gulab Jamun by Haldiram's: common questions

What is the CleanPlate score of Ghee Gulab Jamun by Haldiram's?

How many calories and how much protein are in Ghee Gulab Jamun by Haldiram's?

Per 100 g, Ghee Gulab Jamun by Haldiram's has 316 kcal, 6 g protein, 55 g carbohydrate, 8 g fat and 5 g saturated fat. One serve (30 g serve, as printed on the pack) has 95 kcal and 1.8 g protein.

What are the ingredients in Ghee Gulab Jamun by Haldiram's?

7 ingredients, in label order: Sugar Syrup, Khoa (7%), Clarified Butter (Ghee), Chhana (Cottage Cheese), Refined Wheat Flour (Maida), Rose Water, Cardamom. Flagged: Maida (low concern).

Does Ghee Gulab Jamun by Haldiram's live up to its claims?

4 claims checked: 2 hold, 1 is partly true, 1 needs care. "Soft and juicy khoa flavoured with cardamom" is partly true: Khoa is real but only 7% of the sweet, and sugar syrup leads the list. Cardamom is listed at the end. "12 servings of 30 g" needs care: 12 servings of 30 g is 360 g, but the pack also prints 1 kg net and 380 g drained for 12 pieces. Per-serve figures hold for a 30 g serve.

Who should limit Ghee Gulab Jamun by Haldiram's?

Most adults: occasionally. 12 g added sugar per 30 g serve is about a quarter of the day's limit. Children: occasionally. 40 g sugar per 100 g, with little protein and no fibre. Diabetes or prediabetes: rarely. All of the 40 g sugar per 100 g is added, so a few pieces add up fast.

How much sugar, salt and saturated fat does Ghee Gulab Jamun by Haldiram's have?

Per 100 g, Ghee Gulab Jamun by Haldiram's has 40 g added sugar, 15 mg sodium (about 0 g salt) and 5 g saturated fat. The FSSAI and UK FSA "high" lines are 10 g added sugar, 600 mg sodium and 5 g saturated fat per 100 g. It is high in sugar.

Last reviewed October 23, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .

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