Gulab Jamun
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Gulab Jamun has 275 kcal, 3.5 g protein, 54.5 g carbohydrate, 4.8 g fat, 2.2 g saturated fat, 44.5 g sugar, 0.2 g fibre and 6 mg sodium per 100 g.
A2B Gulab Jamun is a milk-solids and refined-flour dessert ball sold as a traditional sweet. It scores DB3: low on nutrition because it offers almost no fibre and little protein, a better grade on ingredients thanks to a short list with no additives, and a middling risk because of the sugar. Best as an occasional treat in small portions.
Ingredients, decoded
4 listed- Sugar
- Milk solids(13%)
- Maida
- Refined Veg oil
9 teaspoons of sugar in every 100 g · 44.5 g total sugar, 5 g a teaspoon
Score and nutrition facts for Gulab Jamun:
| Energy | 275 kcal |
|---|---|
| Protein | 3.5 g |
| Carbohydrates | 54.5 g |
| Total sugars | 44.5 g |
| Dietary fibre | 0.2 g |
| Total fat | 4.8 g |
| Saturated fat | 2.2 g |
| Trans fat | 0.02 g |
| Sodium | 5.8 mg |
| Iron | 5 mg |
| Calcium | 60 mg |
Think this score is wrong?
Why Gulab Jamun scores DB3
Nutrition is a D because protein is 3.5 g and fibre 0.2 g per 100 g. Ingredients are a B on a short, additive-free list. Risk is a 3, driven by about 38 g free sugar per 100 g.
Low nutrient density
- Protein
- 3.5 g
- Fibre
- 0.2 g
- Vitamins and minerals
- Iron, Calcium
- Energy
- 275 kcal
01 Nutrition density: why D
Protein is 3.5 g per 100 g, mostly from milk solids, and fibre is only 0.2 g. The base is sugar and refined flour, so the core nutrition score is zero.
The only lift comes from declared minerals: 5 mg iron and 60 mg calcium per 100 g. That small micronutrient credit is what keeps the grade at a D rather than lower.
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.
Good, few concerning additives
- Base
- Sugar
- Main fat
- Refined Veg oil
- Sweeteners
- Sugar
- Additives
- 0
- Flagged
- Maida
02 Ingredient integrity: why B
Four ingredients, no additives, no colour, no flavour and no hydrogenated fat. Milk solids are declared at 13%, which is a clear number. Nothing on the pack makes a promise the list fails to keep, so there are no label-integrity deductions.
Sugar leads the list and maida is refined, and the vegetable oil does not say which oil it is. These keep the grade at a B and not higher.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Moderate risk
- Total sugar
- 44.5 g
- Sodium
- 5.8 mg
- Saturated fat
- 2.2 g
- Trans fat
- 0.02 g
03 Load risk: why 3
Free sugar is the main driver: about 38 g per 100 g, which is the total of 44.5 g less roughly 6.5 g naturally present in the milk. It makes up most of the risk load.
Saturated fat is 2.2 g per 100 g, under the 5 g high line, and sodium is just 5.8 mg. Trans fat is 0.02 g. Energy, at 275 kcal per 100 g, adds nothing extra. The risk grade is a 3.
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 sugar (44.5g per 100g)
- −Red flag: Refined flour (maida) base
Green flags
- +Green flag: Low sodium
Does Gulab Jamun live up to its claims?
The pack makes few promises, and the ones that can be checked hold. Saturated fat of 2.2% and trans fat of 0.02% match the nutrition panel, and milk solids are 13%.
- Product nameHolds
“Gulab Jamun”
The list is what a gulab jamun needs: milk solids at 13%, maida, sugar and refined vegetable oil.
- On the packHolds
“Total saturated fat not more than 2.2%”
The back-of-pack statement matches the panel, which shows 2.2 g saturated fat per 100 g.
- On the packHolds
“Total trans fat not more than 0.02%”
The panel shows 0.02 g trans fat per 100 g, and no hydrogenated fat is in the list.
- On the packBe careful
“Deliciously Soft”
This is a taste and texture claim that a label cannot confirm. The label only shows a base of sugar, milk solids and refined flour.
What's in Gulab Jamun?
Sugar, milk solids at 13%, maida and refined vegetable oil make up the whole list. The sugar is what to watch; there are no additives.
4 ingredients listed. Additives and watched ingredients we rate: 1 low concern.
The ingredient list, read for you
Sugar comes first, then milk solids at 13%, maida (refined wheat flour) and refined vegetable oil. The milk solids give the sweet its dairy character and protein, the maida binds it, and the oil is the fat in the recipe. The oil type is not stated.
What the additives do
Maida (low concern): cheap, soft base flour. Refined wheat flour with the bran and germ removed. Low in fibre and quick to digest. More on Maida.
Ingredients to watch
- Free sugarConcern
About 38 g per 100 g, from a total sugar of 44.5 g. This is the main reason the risk grade is a 3.
- Low fibre and proteinWorth watching
Fibre is 0.2 g and protein 3.5 g per 100 g, so the sweet fills little and adds little.
- Refined flour and unnamed oilWorth watching
Maida is refined wheat flour, and the refined vegetable oil does not name its source.
- Saturated and trans fatFine
2.2 g saturated fat per 100 g, below the 5 g high line, and trans fat of 0.02 g.
- No additivesFine
The list shows no colour, flavour, preservative or other additive.
What it doesn’t have
- No serve size or net quantity is printed, so the amount in a piece is unknown.
- No fibre to speak of: 0.2 g per 100 g.
What to know about Gulab Jamun
A short ingredient list, but sugar leads it
A2B Gulab Jamun is a traditional Indian milk sweet made by Adyar Ananda Bhavan Sweets. The list has just four items: sugar, milk solids (13%), maida (refined wheat flour) and refined vegetable oil. It is bought as a festival or after-meal dessert, and the short list is part of its appeal.
Per 100 g it gives 275 kcal, 3.5 g protein, 54.5 g carbohydrate and 4.8 g fat. Total sugar is 44.5 g, and about 38 g of that counts as free sugar. Fibre is only 0.2 g and sodium is 5.8 mg. The pack does not print a net quantity or a serve, so no per-piece figures are given here.
The name and front of pack make no health promise beyond softness, and the list matches what the name suggests: a milk-and-flour sweet that is mostly sugar by weight order. The back panel states saturated fat of 2.2% and trans fat of 0.02%, in line with the nutrition panel. CleanPlate scores it DB3.
Who should eat Gulab Jamun?
An occasional treat for most adults and children. Rarely for anyone managing blood sugar, since free sugar is about 38 g per 100 g.
- Most adultsOccasionally
About 38 g free sugar per 100 g with little fibre or protein.
- ChildrenOccasionally
High free sugar, though no colour, sweetener or hydrogenated fat is listed.
- Diabetes or prediabetesRarely
54.5 g carbohydrate per 100 g, 44.5 g of it sugar, and only 0.2 g fibre.
- Weight managementOccasionally
275 kcal per 100 g, mostly from sugar, which does not fill.
Gulab Jamun: common questions
Is Gulab Jamun healthy?
Gulab Jamun is high in sugar, so occasional and moderate intake is fine and won't affect your health in any major way, but it shouldn't be a frequent treat.
How many calories and how much protein are in Gulab Jamun?
Per 100 g, Gulab Jamun has 275 kcal, 3.5 g protein, 54.5 g carbohydrate, 4.8 g fat and 2.2 g saturated fat.
What are the ingredients in Gulab Jamun?
4 ingredients, in label order: Sugar, Milk solids(13%), Maida, Refined Veg oil. Flagged: Maida (low concern).
Does Gulab Jamun live up to its claims?
4 claims checked: 3 hold, 1 needs care. "Deliciously Soft" needs care: This is a taste and texture claim that a label cannot confirm. The label only shows a base of sugar, milk solids and refined flour.
Who should limit Gulab Jamun?
Most adults: occasionally. About 38 g free sugar per 100 g with little fibre or protein. Children: occasionally. High free sugar, though no colour, sweetener or hydrogenated fat is listed. Diabetes or prediabetes: rarely. 54.5 g carbohydrate per 100 g, 44.5 g of it sugar, and only 0.2 g fibre.
How much sugar, salt and saturated fat does Gulab Jamun have?
Per 100 g, Gulab Jamun has 44.5 g sugar, 6 mg sodium (about 0 g salt) and 2.2 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.
What does the DB3 score mean for Gulab Jamun?
The first letter (D) grades nutrition density on A to E, the second (B) grades ingredient integrity on A to E, and the number (3) grades load risk on 1 to 5. A and 1 are best. Nutrition: Protein is 3.5 g per 100 g, mostly from milk solids, and fibre is only 0.2 g. The base is sugar and refined flour, so the core nutrition score is zero. Ingredients: Four ingredients, no additives, no colour, no flavour and no hydrogenated fat. Milk solids are declared at 13%, which is a clear number. Nothing on the pack makes a promise the list fails to keep, so there are no label-integrity deductions. Load risk: Free sugar is the main driver: about 38 g per 100 g, which is the total of 44.5 g less roughly 6.5 g naturally present in the milk. It makes up most of the risk load.
Last reviewed October 31, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
Reference values: FSSAI labelling regulations, Codex Alimentarius, ICMR-NIN and the UK front of pack guidance. Where our label data comes from.
Label read on 31 October 2026, from photos of the pack. If the pack has changed since, tell us.
Score history (1)
| Date | Score | Method | Why |
|---|---|---|---|
| 31 October 2026 | DB3 | v5.0 | First scored |
Every change to this score is logged. See corrections and the method changelog.
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