Rasgulla calories: per piece, by size and per 100 g
By The DietGhar Team. Nutrition values checked 13 October 2026.
Quick answer
About 115 kcal for one medium piece (40 g), within a 100 to 130 kcal range.
- Per 100 g: About 285 kcal with syrup
- Protein: about 2.9 g per 1 piece
Rasgulla calories by size
| Size | Weight | Calories |
|---|---|---|
| Small (tin piece) | 25 g | about 70 kcal |
| Medium (usual shop piece) | 40 g | about 115 kcal |
| Large (wedding or fist size) | 60 g | about 175 kcal |
Gently squeezing out the syrup before you eat it trims the number a little, since the syrup is where most of the sugar sits.
A serving of rasgulla (1 piece, about 40 g) has 115 kcal, with 2.9 g protein, 12.6 g carbohydrate and 3.3 g fat. Per 100 g it comes to 285 kcal. That is 2.5 g of protein for every 100 kcal you eat.
Nutrition table
| Nutrient | Per serving (40 g) | Per 100 g |
|---|---|---|
| Calories | 115 kcal | 285 kcal |
| Protein | 2.9 g | 7.3 g |
| Carbohydrate | 12.6 g | 31.6 g |
| Fat | 3.3 g | 8.3 g |
| Fibre | 0 g | 0 g |
Serving: 1 piece, about 40 g. Source below, checked 13 October 2026. Calories are set to a typical household piece, with other nutrients scaled from the per 100 g record.
What one serving looks like
One rasgulla of about 45 g is a soft white sponge ball in light syrup, about the size of a small plum.
Where it fits in a 1,200 to 1,600 kcal day
At 115 kcal, one serving is about 7 percent of a 1,600 kcal day and about 10 percent of a 1,200 kcal day. It is one of the lighter Indian mithai because it is not fried. One at the end of a meal is an easy fit.
Your own number depends on your height, weight, age and activity, so use the calorie calculator to find it, or read our guide to the calories in popular Indian foods.
Compare it with other everyday Indian foods in the calorie count of popular Indian foods, sweets and snacks. Similar foods: Kaju katli, Besan laddu and Gulab jamun.
How cooking changes the number
Made from chhena, boiled in syrup, not fried. The syrup is what gives the sugar, so draining it a little helps.
A swap to try
Try Kheer. Kheer is bigger and creamier if you want a proper bowl. Kheer (1 katori, about 150 g) comes to 196 kcal, which is 81 kcal more than 115 for rasgulla, but it brings something different to the plate.
Who might want to watch it
Still sugary. People watching blood sugar should keep portions small.
This page is general nutrition information, not medical advice. If you have a medical condition, your doctor decides what you eat and how much.
Rasgulla calories: common questions
How many calories are in 1 rasgulla?
One medium rasgulla of about 40 g has around 115 kcal, usually between 100 and 130 kcal. A small tin piece is nearer 70 kcal.
How many calories are in 2 rasgullas?
Two medium pieces are about 230 kcal with syrup. Squeeze them lightly and the number drops a little.
Is rasgulla lower in calories than other sweets?
It sits at the lighter end of mithai because it is made from chhena and boiled in syrup, not fried. Gulab jamun, besan laddu and Mysore pak all cost more per piece.
Is rasgulla high in sugar?
It is a syrup sweet, so most of its calories come from sugar. Eat it after a meal rather than alone.
Can I have rasgulla on Diwali?
Yes. One or two pieces after a normal meal fits easily into a regular day. Plan it, enjoy it and carry on.
How to enjoy rasgulla this Diwali without overdoing it
- Choose one or two pieces and put them on a small plate, so the amount is a decision, not a drift.
- Eat it after a meal with some protein in it, such as dal, paneer or curd, so you stay full for longer.
- If you like less sweetness, lift the piece out and let the syrup drain for a moment.
- Keep the rest of the day ordinary. One sweet is part of the festival, not a reason to skip meals.
For more numbers, see the calorie count of popular Indian foods and calories in 1 Indian sweet.
Compare with similar foods
| Food | Serving | kcal | Protein |
|---|---|---|---|
| Kheer | 1 katori, about 150 g | 196 | 6 g |
| Kaju katli | 1 piece, about 18 g | 90 | 2.2 g |
| Besan laddu | 1 laddu, about 33 g | 158 | 3.4 g |
| Gulab jamun | 1 piece, about 40 g | 188 | 3.6 g |
| Jalebi | 2 pieces, about 50 g | 234 | 1.9 g |
| Gajar halwa | 1 katori, about 100 g | 285 | 6 g |
Keep going
Sources and last checked
Last checked 13 October 2026. We calculated this dish from USDA values for its ingredients, using a standard home recipe for one serving: 18 g paneer (nin), 14 g sugars, granulated, which cooks down to about 45 g. Your recipe will differ with how much oil you use.
- Paneer (NIN), Nutritive Value of Indian Foods, ICMR National Institute of Nutrition (NIN), Hyderabad
- Sugars, granulated, USDA FoodData Central, SR Legacy (April 2018), FDC ID 169655
These are averages. Packaged and restaurant versions differ, and the USDA tables describe foods as sold and cooked in the United States, so Indian home cooking can vary.
