Spongy Rasgulla
Published
Bikaneri Basket Spongy Rasgulla is a canned Indian sweet of cottage cheese balls in sugar syrup, flavoured with rose water. It scores EC3: nutrition is lowest because there is almost no fibre and little protein, ingredients are short and plain, and risk is moderate because of the sugar in the syrup. Best as a small portion now and then.
Ingredients, decoded
3 listed- Milk Casein (Cottage Cheese)
- Sugar Syrup (Sugar & Water)
- Rose Water
8 teaspoons of sugar in every 100 g · 38.9 g total sugar, 5 g a teaspoon
| Energy | 281.6 kcal |
|---|---|
| Protein | 5.3 g |
| Carbohydrates | 60 g |
| Total sugars | 38.9 g |
| Dietary fibre | 0 g |
| Total fat | 2.5 g |
| Saturated fat | 0 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 20 mg |
Think this score is wrong?
What to know about Spongy Rasgulla
Cottage cheese balls in a 39 g sugar syrup
Bikaneri Basket Spongy Rasgulla is a canned dairy dessert with three ingredients: milk casein (cottage cheese), sugar syrup (sugar and water) and rose water. It is bought as a ready-to-serve festive or after-meal sweet that needs no cooking, and is served chilled. The pack does not declare the share of cottage cheese.
Per 100 g it gives 282 kcal, 5.33 g protein, 60 g carbohydrate, 38.93 g sugar and 2.52 g fat, with no saturated fat, no fibre and 20 mg sodium. The pack's 27 g serve works out to about 76 kcal, 10.5 g sugar and 1.4 g protein.
The pack calls it highly nutritious and easily digestible, which is a stretch for a sweet with no fibre and sugar as its main weight. The no flavours, colours or preservatives claim holds, since no additive is listed. CleanPlate scores it EC3.
Why Spongy Rasgulla scores EC3
Nutrition is an E on 0 g fibre and only 5.33 g protein per 100 g. Ingredients are a C for a short, additive-free list, and risk is a 3 on 38.9 g sugar per 100 g.
Very low nutrient density
- Protein
- 5.3 g
- Fibre
- 0 g
- Vitamins and minerals
- None declared
- Energy
- 282 kcal
01 Nutrition density: why E
Protein is 5.33 g per 100 g, mostly from the cottage cheese, and fibre is 0 g. In the 27 g serve that is about 1.4 g protein, which is too little to earn credit against 282 kcal per 100 g.
No vitamins or minerals are declared, so nothing else lifts the grade, and it stays 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
- Milk Casein
- Sweeteners
- Sugar Syrup
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why C
The list is three items: cottage cheese, sugar syrup and rose water. No additive is listed, no hydrogenated fat is present and no pack claim is hollow, so no ingredient points are lost to those.
The grade stops at C because the syrup is refined sugar and the share of cottage cheese is not declared.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Moderate risk
- Total sugar
- 38.9 g
- Sodium
- 20 mg
- Saturated fat
- 0 g
- Trans fat
- 0 g
03 Load risk: why 3
Sugar drives the risk grade. All 38.93 g per 100 g is counted as free sugar because it comes from the syrup, and that is almost the whole risk load, giving a 3.
Saturated fat and trans fat are 0 g, sodium is only 20 mg per 100 g and energy is 282 kcal per 100 g, so these add little.
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 (38.9g per 100g)
Green flags
- +Green flag: Low sodium
- +Green flag: No additives
Does Spongy Rasgulla live up to its claims?
The no flavours, colours or preservatives claim holds, as no additive is listed. The nutritious and easily digestible line is framed generously for a sweet with 38.93 g sugar per 100 g.
- On the packBe careful
“Highly Nutritious & Easily Digestible”
The dairy protein is real at 5.33 g per 100 g, but there is no fibre and 38.93 g sugar per 100 g. No digestibility figure is given.
- On the packBe careful
“Made from Pure Cow Milk”
The ingredient list says milk casein (cottage cheese) and does not name the animal. The cow milk statement appears only on the side of the pack.
- On the packHolds
“No Flavours, Colours or Preservatives”
No additive is listed. Rose water, which gives the aroma, is named as an ingredient.
What's in Spongy Rasgulla?
Cottage cheese, sugar syrup and rose water are the whole list. The syrup is what to watch, since sugar is 38.93 g per 100 g.
The ingredient list, read for you
Milk casein (cottage cheese) comes first, so the soft balls are the dairy part, and sugar syrup (sugar and water) is the second ingredient. Rose water comes last for aroma. No percentages are declared, and no additive, colour or preservative is listed.
Ingredients to watch
- Sugar syrupConcern
38.93 g sugar per 100 g, all counted as free sugar, about 10.5 g in one 27 g serve. This drives the risk grade.
- No fibreWorth watching
0 g fibre per 100 g, so the carbohydrate is all sugar and starch with nothing to slow it.
- EnergyWorth watching
282 kcal per 100 g, about 76 kcal in a 27 g serve.
- Cottage cheese proteinFine
5.33 g protein per 100 g, from dairy protein, about 1.4 g a serve.
- Fat and sodiumFine
No saturated or trans fat declared, and sodium is 20 mg per 100 g.
What it doesn’t have
- No vitamins or minerals are declared on the panel.
- The share of cottage cheese is not stated, and neither is an added-sugar line.
Who should eat Spongy Rasgulla?
A treat for now and then for most adults. Anyone managing blood sugar should rarely have it, as one 27 g serve has about 10.5 g sugar.
- Most adultsOccasionally
About 10.5 g sugar in one 27 g serve, with no fibre.
- ChildrenOccasionally
38.93 g sugar per 100 g and little else of value.
- Diabetes or prediabetesRarely
60 g carbohydrate per 100 g, nearly two thirds of it sugar.
- Weight managementOccasionally
282 kcal per 100 g with almost no fibre or protein to fill you up.
Spongy Rasgulla: common questions
What is the CleanPlate score of Spongy Rasgulla?
Bikaneri Basket Spongy Rasgulla is a canned Indian sweet of cottage cheese balls in sugar syrup, flavoured with rose water. It scores EC3: nutrition is lowest because there is almost no fibre and little protein, ingredients are short and plain, and risk is moderate because of the sugar in the syrup. Best as a small portion now and then. Nutrition E, ingredients C, load risk 3; nutrition and ingredients run A to E, risk runs 1 to 5, and A and 1 are best.
How many calories and how much protein are in Spongy Rasgulla?
Per 100 g, Spongy Rasgulla has 282 kcal, 5.3 g protein, 60 g carbohydrate, 2.5 g fat and 0 g saturated fat. One serve (27 g serving, as printed on the pack (approx.)) has 76 kcal and 1.4 g protein.
What are the ingredients in Spongy Rasgulla?
3 ingredients, in label order: Milk Casein (Cottage Cheese), Sugar Syrup (Sugar & Water), Rose Water.
Does Spongy Rasgulla live up to its claims?
3 claims checked: 1 holds, 2 need care. "Highly Nutritious & Easily Digestible" needs care: The dairy protein is real at 5.33 g per 100 g, but there is no fibre and 38.93 g sugar per 100 g. No digestibility figure is given. "Made from Pure Cow Milk" needs care: The ingredient list says milk casein (cottage cheese) and does not name the animal. The cow milk statement appears only on the side of the pack.
Who should limit Spongy Rasgulla?
Most adults: occasionally. About 10.5 g sugar in one 27 g serve, with no fibre. Children: occasionally. 38.93 g sugar per 100 g and little else of value. Diabetes or prediabetes: rarely. 60 g carbohydrate per 100 g, nearly two thirds of it sugar.
How much sugar, salt and saturated fat does Spongy Rasgulla have?
Per 100 g, Spongy Rasgulla has 38.9 g sugar, 20 mg sodium (about 0.1 g salt) and 0 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 30, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
Label read on 30 October 2026, from photos of the pack. If the pack has changed since, tell us.
Score history (1)
| Date | Score | Method | Why |
|---|---|---|---|
| 30 October 2026 | EC3 | v5.0 | First scored |
Every change to this score is logged. See corrections and the method changelog.
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