Limited nutritional benefit
Indian dessert of fried milk-powder dumplings soaked in sugar syrup.
Gulab jamun are an Indian dessert of small balls of milk-powder dough (traditionally khoya) with a little flour, fried slowly in ghee until dark golden and soaked in sugar syrup flavored with cardamom and rose water until they swell. Three pieces with syrup (100 g) have about 315 kcal, 38 g of sugar and 14 g of fat, 9 g of it saturated. Skipping the extra spoonful of syrup saves about 40 kcal.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 6.9g | 12.3% |
| Fat | 14g | 20.0% |
| Carbs | 42g | 14.0% |
| Simple Sugars | 14.7g | Estimate |
| Complex Carbs | 27.3g | Estimate |
| Water | 36g | 1.4% |
| Calories | 313 | 13.9% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 8.56 | g | 42.8% |
| Monounsaturated | 4 | g | 16.0% |
| Polyunsaturated | 0.46 | g | 3.5% |
| Omega-3 | 0.138 | g | Estimate |
| Omega-6 | 0.322 | g | Estimate |
| Trans | 0.29 | g | 14.5% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.31 | mg |
| Vitamin E | 0.31 | mg |
| Selenium | 5.97 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 107 | mcg | 11.9% |
| vitamin B1 | 0.057 | mg | 4.8% |
| vitamin B2 | 0.259 | mg | 19.9% |
| vitamin B3 | 0.187 | mg | 1.2% |
| vitamin B6 | 0.057 | mg | 3.4% |
| vitamin B9 | 7.29 | mcg | 1.8% |
| vitamin B12 | 0.679 | mcg | 28.3% |
| vitamin C | 1.31 | mg | 1.5% |
| vitamin D | 0.114 (5 IU) | mcg | 0.8% |
| vitamin E | 0.313 | mg | 2.1% |
| vitamin K | 1.06 | mcg | 0.9% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 225 | mg | 22.5% |
| iron | 0.195 | mg | 1.1% |
| magnesium | 22.3 | mg | 5.6% |
| phosphorus | 193 | mg | 27.6% |
| potassium | 328 | mg | 12.6% |
| sodium | 144 | mg | 6.3% |
| zinc | 0.858 | mg | 7.8% |
| copper | 0.034 | mg | 3.8% |
| manganese | 0.07 | mg | 3.0% |
| selenium | 5.97 | mcg | 10.9% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 187 | mg | 26.7% | 156% |
| Isoleucine | 403 | mg | 28.8% | 179% |
| Leucine | 664 | mg | 24.3% | 145% |
| Lysine | 523 | mg | 24.9% | 145% |
| Methionine | 239 | mg | 22.8% | 139% |
| Phenylalanine | 664 | mg | 37.9% | 216% |
| Threonine | 303 | mg | 28.9% | 162% |
| Tryptophan | 96 | mg | 34.3% | 194% |
| Valine | 450 | mg | 24.7% | 150% |
Values per 100 g
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Bring the sugar, water and cardamom to a boil and simmer for 5-6 minutes until the syrup is slightly sticky but not stringy; stir in the lemon juice and rose water and keep it warm.
Mix the milk powder, flour and baking soda, rub in the melted ghee, then add the milk a little at a time and gather into a soft, sticky dough without kneading; rest it for 10 minutes.
Grease your palms and roll the dough into 16 smooth balls (about 14 g each) with no cracks.
Heat the ghee in a deep pan to about 140C, low enough that a ball sinks and rises slowly.
Fry the balls in batches for 6-8 minutes, rolling them constantly, until evenly deep golden brown.
Drain and drop them straight into the warm syrup; soak for at least 2 hours so they swell to about double their size.
Serve warm or at room temperature, 3 pieces per bowl with a spoonful of syrup.