Gulab jamun vs rice kheer: calories and protein compared
Short answer: for fat loss pick rice kheer; for muscle gain gulab jamun does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Gulab jamun | Rice kheer |
|---|---|---|
| Serving | 2 pieces | 1 katori · 150 g |
| Calories | 340 kcal | 227 kcal |
| Protein | 5 g | 5 g |
| Carbs | 36 g | 32 g |
| Fat | 19 g | 9 g |
| Protein per 100 kcal | 1.6 g | 2.4 g |
| Calories from fat | 51% | 36% |
What the numbers say
- Gulab jamun has 113 kcal more a serving than rice kheer. One serving of gulab jamun has the calories of about 1.5 servings of rice kheer.
- Protein is about the same (5 vs 5 g).
- For protein per calorie, rice kheer wins with 2.4 g per 100 kcal.
Which to pick
- Losing fat: Rice kheer, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Gulab jamun, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.