Gulab Jamun

Limited nutritional benefit

Indian dessert of fried milk-powder dumplings soaked in sugar syrup.

Gulab Jamun — photo 1

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.

Macronutrients Distribution

Protein: 6.9g (11.0%)
Fat: 14g (22.3%)
Carbs: 42g (66.8%)

Basic Nutritional Info

NutrientValueDV
Protein6.9g12.3%
Fat14g20.0%
Carbs42g14.0%
Simple Sugars14.7gEstimate
Complex Carbs27.3gEstimate
Water36g1.4%
Calories31313.9%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
65

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated8.56g42.8%
Monounsaturated4g16.0%
Polyunsaturated0.46g3.5%
Omega-30.138gEstimate
Omega-60.322gEstimate
Trans0.29g14.5%

Antioxidants

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.

CompoundAmountUnit
Vitamin C1.31mg
Vitamin E0.31mg
Selenium5.97mcg

Vitamins

VitaminAmountUnitDV
vitamin A107mcg11.9%
vitamin B10.057mg4.8%
vitamin B20.259mg19.9%
vitamin B30.187mg1.2%
vitamin B60.057mg3.4%
vitamin B97.29mcg1.8%
vitamin B120.679mcg28.3%
vitamin C1.31mg1.5%
vitamin D0.114 (5 IU)mcg0.8%
vitamin E0.313mg2.1%
vitamin K1.06mcg0.9%

Minerals

MineralAmountUnitDV
calcium225mg22.5%
iron0.195mg1.1%
magnesium22.3mg5.6%
phosphorus193mg27.6%
potassium328mg12.6%
sodium144mg6.3%
zinc0.858mg7.8%
copper0.034mg3.8%
manganese0.07mg3.0%
selenium5.97mcg10.9%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 187mg26.7%156%
Isoleucine 403mg28.8%179%
Leucine 664mg24.3%145%
Lysine 523mg24.9%145%
Methionine 239mg22.8%139%
Phenylalanine 664mg37.9%216%
Threonine 303mg28.9%162%
Tryptophan 96mg34.3%194%
Valine 450mg24.7%150%

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Allergens

GlutenDairy

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Dessert Difficulty: Medium Servings: 5 Total: 55 min

Ingredients

  • Whole milk powder 1 cup (120 g)
  • All-purpose flour 3 tbsp (25 g)
  • Baking soda 1/4 tsp
  • Ghee, melted, for the dough 1 tbsp (13 g)
  • Whole milk, warm about 60 ml
  • Ghee or oil for deep-frying 500 ml
  • Sugar 300 g
  • Water 360 ml
  • Green cardamom pods, crushed 4
  • Rose water 1 tsp
  • Lemon juice 1 tsp
Prep
25 min
Cook
30 min

Instructions

  1. 1

    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.

  2. 2

    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.

  3. 3

    Grease your palms and roll the dough into 16 smooth balls (about 14 g each) with no cracks.

  4. 4

    Heat the ghee in a deep pan to about 140C, low enough that a ball sinks and rises slowly.

  5. 5

    Fry the balls in batches for 6-8 minutes, rolling them constantly, until evenly deep golden brown.

  6. 6

    Drain and drop them straight into the warm syrup; soak for at least 2 hours so they swell to about double their size.

  7. 7

    Serve warm or at room temperature, 3 pieces per bowl with a spoonful of syrup.