MTRIndian Sweets#8 of 9 in categoryRating 2.3/5

MTR Gulab Jamun

MTR Gulab Jamun can

Red flags

  • Red flag: High added sugar (47g per 100g)
  • Red flag: Refined flour (maida) base

Green flags

  • Green flag: Low sodium

Ingredients, decoded

6 listed
  • Sugar syrup (Sugar, Water)
  • Khoa (9.4%)
  • Refined wheat flour (Maida)
  • Refined rice bran oil
  • Raising agent [INS 500(ii)]
  • Cardamom powder & its oleoresin
ConcernWorth watchingIn label order. Tap a highlighted one to learn more.

High sugarNutrition per 100 g
ENutritionBIngredients4Risk
Energy269 kcal
Protein2 g
Carbohydrates54 g
Total sugars50 g
Added sugars47 g
Total fat5 g
Saturated fat2.3 g
Cholesterol8 mg
Sodium15 mg
Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Our take

CleanPlate review

Canned gulab jamun: 47 g added sugar per 100 g

MTR Gulab Jamun is a 1 kg can of fried dumplings in sugar syrup, made from sugar syrup, khoa (9.4%), refined wheat flour, rice bran oil, a raising agent and cardamom. The panel is printed per 100 g with a 55 g serve.

CleanPlate scores it EB4. The E for nutrition is low: almost no credited protein, fibre or micronutrients per 100 g. The B for ingredients reflects mostly refined or industrial ingredients (led by sugar syrup, khoa and refined wheat flour), and almost no additives. The 4 for risk comes mainly from free sugar (49.6 g per 100 g) and saturated fat (2.3 g per 100 g).

Claims vs reality

What the pack says, checked against the ingredient list and nutrition panel.

  • On the pack

    “No Palm Oil”

    Holds

    The oil is refined rice bran oil.

  • On the pack

    “No cooking required”

    Holds

    It is ready to eat from the can.

  • On the pack

    “Fried Dumpling in Sugar Syrup”

    Holds

    The list is syrup, khoa and flour with fried dumplings.

How EB4 breaks down

Each grade is scored on its own. Here are the label numbers behind each one, per 100 g.

How we score →
01 Nutritional valueA to E
E

Very low nutrient density

Protein
2 g
Fibre
Not declared
Vitamins and minerals
None declared
Energy
269 kcal

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.

02 Ingredient & label integrityA to E
B

Good, few concerning additives

Base
Sugar syrup
Main fat
Refined rice bran oil
Sweeteners
Sugar syrup
Additives
1
Flagged
Maida

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

03 Risk nutrients1 to 5
4

High risk

Added sugar
47 g
Sodium
15 mg
Saturated fat
2.3 g

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

A closer look

Does the label add up?

Sugar syrup (sugar and water), khoa (9.4%), refined wheat flour (maida), refined rice bran oil, raising agent (INS 500(ii)) and cardamom powder and its oleoresin.

Per 100 g: 269 kcal, 5 g fat of which 2.3 g saturated, 50 g sugar of which 47 g added, 2 g protein, 15 mg sodium. The listing ingredients (milk solids 18%, edible vegetable fat, acidity regulator) do not match the pack; the pack is used. Trans fat is printed as under 0.1 g and is not stored. Protein is 2 g per 100 g and earns no credit.

Ingredients to watch

  • Added sugarConcern

    47 g per 100 g; a 55 g serve is 52% of the daily limit.

  • EnergyWorth watching

    269 kcal per 100 g.

  • IngredientsFine

    Short list: syrup, khoa, flour, oil, raising agent, cardamom.

  • AdditivesFine

    No preservative, colour or flavouring.

Common misconceptions

Myth: "Traditional sweets are healthier"

A 55 g serve has about 26 g of added sugar.

Myth: "Khoa makes it a dairy dessert"

Khoa is 9.4% of the can.

How often, and how

  • Healthy adultsA piece, occasionally
  • ChildrenOccasionally
  • Diabetes or prediabetesOccasionally, watch the sugar

Smarter ways to eat it

One piece

Two small jamuns is about 55 g.

Drain the syrup

Most of the sugar is in the syrup.

Common questions

Is MTR Gulab Jamun healthy?

MTR Gulab Jamun scores EB4 (Poor) on CleanPlate, which makes it best kept as a rare treat rather than a regular buy. The main concerns are: High added sugar (47g per 100g); Refined flour (maida) base. On the plus side: Low sodium.

What does the EB4 score mean?

The first letter (E) grades nutritional value: very low nutrient density. The second letter (B) grades ingredient and label integrity: good, few concerning additives. The number (4) grades risk nutrients (sugar, sodium, saturated fat): high risk.

Which ingredients in MTR Gulab Jamun should I watch?

Refined wheat flour (Maida) (Maida).

Last reviewed October 19, 2026. Scored with the CleanPlate method from the published label.

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