Rasgulla
Published · Last updated
A realistic serve of Rasgulla (2 pieces, 40 g) has 76 kcal, 0.8 g protein, 16.5 g carbohydrate, 0.8 g fat, 10.3 g added sugar and 4 mg sodium. Per 100 g it has 190 kcal, 2 g protein, 41.4 g carbohydrate, 1.9 g fat, 1.2 g saturated fat, 25.6 g added sugar, 0.1 g fibre and 10 mg sodium.
Chitale Bandhu Rasgulla is a ready-to-eat Indian sweet of soft channa dumplings in sugar syrup, flavoured with rose. It scores EC3: lowest on nutrition because it is mostly syrup with almost no fibre, middling on ingredients because the list is short but uses a nature-identical flavour, and moderate on risk because of the sugar. Best as an occasional sweet, a piece or two at a time.
Ingredients, decoded
4 listed- Sugar Syrup
- Refined Sugar
- Water
- Channa
- Nature Identical Flavour (Rose)
5½ teaspoons of sugar in every 100 g · 28.5 g total sugar, 5 g a teaspoon
Score and nutrition facts for Rasgulla:
| Energy | 190 kcal |
|---|---|
| Protein | 2 g |
| Carbohydrates | 41.4 g |
| Total sugars | 28.5 g |
| Added sugars | 25.6 g |
| Dietary fibre | 0.1 g |
| Total fat | 1.9 g |
| Saturated fat | 1.2 g |
| Trans fat | 0.1 g |
| Cholesterol | 1.9 mg |
| Sodium | 10.4 mg |
Think this score is wrong?
Why Rasgulla scores EC3
Nutrition is an E because protein is 2.02 g and fibre 0.1 g per 100 g. Ingredients are a C, held back by the flavouring, and risk is a 3 on 25.65 g added sugar per 100 g.
Very low nutrient density
- Protein
- 2 g
- Fibre
- 0.1 g
- Vitamins and minerals
- None declared
- Energy
- 190 kcal
01 Nutrition density: why E
Protein is 2.02 g per 100 g and fibre is 0.1 g, so a serve of two pieces gives about 0.8 g protein and almost no fibre. The protein comes from the milk solids in the channa.
No vitamins or minerals are declared, and 190 kcal per 100 g comes mostly from 41.35 g of carbohydrate. Nothing earns credit, so the grade sits at the bottom.
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.
Mixed processing and additives
- Base
- Sugar Syrup
- Sweeteners
- Sugar Syrup
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why C
The list has three items: sugar syrup, channa and a rose flavour. It is short and plain, with no colours, no preservatives and no hydrogenated fat, so the declared trans fat of 0.1 g is accepted as it stands.
The nature-identical flavour costs ingredient points. No percentages are declared for the syrup or the channa, so the split between them is not known. No promise on the pack is hollow.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Moderate risk
- Added sugar
- 25.6 g
- Sodium
- 10.4 mg
- Saturated fat
- 1.2 g
- Trans fat
- 0.1 g
03 Load risk: why 3
Sugar drives the risk grade: 25.65 g of added sugar per 100 g, or about 10.3 g in a 40 g serve. That alone gives a grade of 3.
Saturated fat at 1.2 g per 100 g, trans fat at 0.1 g and sodium at 10.42 mg add very little, and energy adds nothing to the number.
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 (25.6g per 100g)
Green flags
- +Green flag: Low sodium
Does Rasgulla live up to its claims?
The no added colours and no added preservatives claims hold, as neither is listed. The rose is a nature-identical flavour, which the pack declares plainly. No claim is hollow.
- Product nameHolds
“Rasgulla”
The base is channa in sugar syrup, which is what a rasgulla is. Protein is 2.02 g per 100 g.
- On the packHolds
“NO ADDED COLOURS. NO ADDED PRESERVATIVES.”
No colour or preservative is listed. The only additive is the nature-identical rose flavour.
- Retail listingHolds
“Ready-to-Eat”
The sweet comes in its syrup and needs no preparation. The pack says to consume it immediately after opening.
What's in Rasgulla?
Sugar syrup leads, then channa, then rose flavour. It is a short list with no colours or preservatives, and the sugar is the part to watch.
4 ingredients listed. None of them is an additive or watched ingredient in our research.
The ingredient list, read for you
Sugar syrup, made of refined sugar and water, comes first, so the syrup is the largest part. Channa, the curdled milk solid that forms the dumplings, follows, and a nature-identical rose flavour gives the scent. No percentages are declared.
Ingredients to watch
- Added sugarConcern
25.65 g per 100 g, about 10.3 g in two pieces. This is the main reason the risk grade is a 3.
- Nature-identical flavour (rose)Worth watching
The rose taste comes from a flavouring, not from rose itself. It costs ingredient points.
- Low protein and fibreWorth watching
2.02 g protein and 0.1 g fibre per 100 g, so the sweet does little to fill you up.
- Fat and sodiumFine
1.88 g fat and 10.42 mg sodium per 100 g, with 1.2 g saturated fat.
What it doesn’t have
- No vitamins or minerals are declared on the panel.
What to know about Rasgulla
Soft channa sweet, mostly sugar syrup
Chitale Bandhu Rasgulla is a ready-to-eat sweet sold in a 500 g pack: channa dumplings in a sugar syrup of refined sugar and water, with a nature-identical rose flavour. It is bought as a traditional festival or after-dinner sweet that needs no cooking and no trip to the sweet shop.
A 40 g serve of two pieces gives about 76 kcal, 0.8 g protein and 10.3 g added sugar. Per 100 g the sweet has 190 kcal, 41.35 g carbohydrate and 28.52 g total sugar, of which 25.65 g is added. Fat is low at 1.88 g per 100 g, with 1.2 g saturated, and sodium is just 10.42 mg.
The pack promises no added colours and no added preservatives, and the ingredient list agrees. The rose is flavouring only, declared honestly as nature-identical, and the syrup percentage is not stated. CleanPlate scores it EC3.
Who should eat Rasgulla?
An occasional sweet for most adults and children, and rarely for anyone managing blood sugar. A 40 g serve has 10.3 g added sugar.
- Most adultsOccasionally
Two pieces carry about 10.3 g added sugar and little else.
- ChildrenOccasionally
A sweet with 25.65 g added sugar per 100 g and almost no fibre.
- Diabetes or prediabetesRarely
41.35 g carbohydrate per 100 g, mostly from sugar syrup.
- Weight managementOccasionally
About 76 kcal for two pieces, but nearly all of it is sugar.
Rasgulla: common questions
Is Rasgulla healthy?
Rasgulla 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 Rasgulla?
Per 100 g, Rasgulla has 190 kcal, 2 g protein, 41.4 g carbohydrate, 1.9 g fat and 1.2 g saturated fat. One serve (2 pieces, 40 g) has 76 kcal and 0.8 g protein.
What are the ingredients in Rasgulla?
4 ingredients, in label order: Sugar Syrup (Refined Sugar, Water), Channa, Nature Identical Flavour (Rose).
Does Rasgulla live up to its claims?
3 claims checked: 3 hold.
Who should limit Rasgulla?
Most adults: occasionally. Two pieces carry about 10.3 g added sugar and little else. Children: occasionally. A sweet with 25.65 g added sugar per 100 g and almost no fibre. Diabetes or prediabetes: rarely. 41.35 g carbohydrate per 100 g, mostly from sugar syrup.
How much sugar, salt and saturated fat does Rasgulla have?
Per 100 g, Rasgulla has 25.6 g added sugar, 10 mg sodium (about 0 g salt) and 1.2 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 EC3 score mean for Rasgulla?
The first letter (E) grades nutrition density on A to E, the second (C) 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 2.02 g per 100 g and fibre is 0.1 g, so a serve of two pieces gives about 0.8 g protein and almost no fibre. The protein comes from the milk solids in the channa. Ingredients: The list has three items: sugar syrup, channa and a rose flavour. It is short and plain, with no colours, no preservatives and no hydrogenated fat, so the declared trans fat of 0.1 g is accepted as it stands. Load risk: Sugar drives the risk grade: 25.65 g of added sugar per 100 g, or about 10.3 g in a 40 g serve. That alone gives a grade of 3.
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 | EC3 | v5.0 | First scored |
Every change to this score is logged. See corrections and the method changelog.
Better Indian Sweets
All Indian Sweets →- Dry Fruit Laddu
- −Red flag: High sugar (50g per 100g)
- −Red flag: High saturated fat (6g)
- Hazelnut Chocolate Laddoos
- −Red flag: High sugar (32.2g per 100g)
- +Green flag: High fibre (9.3g)
- Til Chikki by Charliee
- −Red flag: High added sugar (33.3g per 100g)
- +Green flag: Source of protein (17.3g)
- Wonderland Foods Vrat Anjeer Bites
- −Red flag: High added sugar (15.8g per 100g)
- −Red flag: High saturated fat (18.1g)
