Gulab jamun vs moong dal halwa: calories and protein compared
Short answer: for fat loss pick gulab jamun; for muscle gain moong dal halwa does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Gulab jamun | Moong dal halwa |
|---|---|---|
| Serving | 2 pieces | 1 katori · 100 g |
| Calories | 340 kcal | 408 kcal |
| Protein | 5 g | 8 g |
| Carbs | 36 g | 43 g |
| Fat | 19 g | 22 g |
| Protein per 100 kcal | 1.6 g | 2 g |
| Calories from fat | 51% | 49% |
What the numbers say
- Moong dal halwa has 68 kcal more a serving than gulab jamun. One serving of moong dal halwa has the calories of about 1.2 servings of gulab jamun.
- Moong dal halwa has more protein: 8 g vs 5 g.
- For protein per calorie, moong dal halwa wins with 2 g per 100 kcal.
Which to pick
- Losing fat: Gulab jamun, because it is lighter and the protein difference is small.
- Building muscle: Moong dal halwa, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.