Gulab jamun vs rasmalai: calories and protein compared
Short answer: for fat loss pick rasmalai; for muscle gain rasmalai does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Gulab jamun | Rasmalai |
|---|---|---|
| Serving | 2 pieces | 2 pieces |
| Calories | 340 kcal | 252 kcal |
| Protein | 5 g | 10 g |
| Carbs | 36 g | 24 g |
| Fat | 19 g | 13 g |
| Protein per 100 kcal | 1.6 g | 3.8 g |
| Calories from fat | 51% | 47% |
What the numbers say
- Gulab jamun has 88 kcal more a serving than rasmalai. One serving of gulab jamun has the calories of about 1.3 servings of rasmalai.
- Rasmalai has more protein: 10 g vs 5 g.
- For protein per calorie, rasmalai wins with 3.8 g per 100 kcal.
Which to pick
- Losing fat: Rasmalai, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Rasmalai, 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.