Gulab jamun vs sooji halwa: calories and protein compared
Short answer: for fat loss pick gulab jamun; 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 | Sooji halwa |
|---|---|---|
| Serving | 2 pieces | 1 katori · 100 g |
| Calories | 340 kcal | 339 kcal |
| Protein | 5 g | 3 g |
| Carbs | 36 g | 48 g |
| Fat | 19 g | 15 g |
| Protein per 100 kcal | 1.6 g | 0.9 g |
| Calories from fat | 51% | 41% |
What the numbers say
- Calories are close: 340 vs 339 kcal a serving.
- Gulab jamun has more protein: 5 g vs 3 g.
- For protein per calorie, gulab jamun wins with 1.6 g per 100 kcal.
Which to pick
- Losing fat: Gulab jamun, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Gulab jamun, 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.