Rasgulla Calories Calculator
Rasgulla is Bengal's most iconic sweet — spongy, white balls of fresh chhena (Indian cottage cheese pressed from cow or buffalo milk) cooked in a light sugar syrup until they expand into pillowy, soft spheres. Unlike many Indian sweets made with ghee, rasgulla is fat-light — the calories come primarily from sugar syrup and milk solids. At 186 kcal per 100g (2 pieces), rasgulla is one of the lower-calorie Indian sweets, especially when compared to ghee-heavy mithais like kaju katli or mysore pak.
Rasgulla Calculator
To burn about 186 kcal you may need roughly:
📊 Data source note: Nutrition values are estimates based on standard food composition databases and common recipe data. Actual values vary by cooking method, oil quantity, ingredient brand, and serving size. See our Data Sources and Methodology pages.
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Rasgulla — Complete India Calorie Guide
Rasgulla is Bengal's most iconic sweet — spongy, white balls of fresh chhena (Indian cottage cheese pressed from cow or buffalo milk) cooked in a light sugar syrup until they expand into pillowy, soft spheres. Unlike many Indian sweets made with ghee, rasgulla is fat-light — the calories come primarily from sugar syrup and milk solids. At 186 kcal per 100g (2 pieces), rasgulla is one of the lower-calorie Indian sweets, especially when compared to ghee-heavy mithais like kaju katli or mysore pak.
Portion Size Guide
| Portion | Estimated Calories | Typical Use |
|---|---|---|
| 1 piece (~50g) | ~93 kcal | Light serving |
| 2 pieces (~100g) | ~186 kcal | Standard serving |
| 3 pieces (~150g) | ~279 kcal | Festival portion |
| Canned rasgulla 2 pieces | ~200 kcal | Packaged version |
Macronutrient Breakdown per 100g
| Nutrient | Per 100g | Per 1 serving (~100g) |
|---|---|---|
| Calories | 186 kcal | 279 kcal |
| Protein | 4g | 6.0g |
| Carbohydrates | 37g | 55.5g |
| Fat | 4g | 6.0g |
| Fibre | 0g | 0.0g |
Weight Loss Tips for Rasgulla
Rasgulla is one of the lower-calorie Indian sweets at 186 kcal per 100g. The primary calorie source is sugar syrup — the chhena itself contributes protein and minimal fat. For portion control, limit to 1–2 pieces per occasion and drain the excess syrup (syrup contributes ~40% of calories). Fresh rasgulla contains less syrup than canned versions and is the better choice.
Active Lifestyle and Muscle Gain
Rasgulla provides 4g of protein per 100g from the chhena. Not a primary muscle-building food, but the chhena protein is high quality (casein). After a workout, 2 rasgullas provide a quick protein-carb combination (186 kcal, 4g protein, 37g carbs) suitable for glycogen replenishment if you have remaining calories in your daily budget.
Rasgulla in Indian Food Culture
The origin of rasgulla is fiercely contested between Bengal and Odisha — Odisha claims it originated in Puri's Jagannath temple as chhena poda (a baked chhena sweet), while Bengal credits confectioner Nobin Chandra Das of Kolkata who created the modern spongy syrup-cooked rasgulla in 1868. A GI tag was eventually granted to both — Odisha Rasagola and West Bengal Rasagolla are separate protected geographical indications. Rasgulla is essential at Bengali celebrations — pujas, weddings, and as offerings to deities. The packaged Haldiram's and K.C. Das rasgullas are now available across India and internationally.
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FAQs
How many calories in rasgulla?
2 rasgullas (~100g) contain approximately 186 kcal. One piece is around 93 kcal. Canned rasgullas in heavy syrup can be slightly higher at 200–220 kcal per 100g due to the denser sugar syrup.
Is rasgulla lower in calories than other Indian sweets?
Yes — rasgulla at 186 kcal per 100g is one of the lower-calorie Indian sweets because it is not made with ghee. Compare: kaju katli (~462 kcal), mysore pak (~490 kcal), ladoo (~420 kcal). Rasgulla is among the most diet-friendly Indian sweets.
Is rasgulla good for weight loss?
Rasgulla is lower in calories than most Indian sweets but still high in sugar. For weight loss, limit to 1–2 pieces as an occasional treat and drain the syrup before eating. Fresh rasgulla with less syrup is preferable to the canned version.
How many carbs are in rasgulla?
Rasgulla contains approximately 37g of carbohydrates per 100g, primarily from sugar. This is a significant carbohydrate load from simple sugars, making portion control important for diabetics and those monitoring blood sugar.
Nutritional data based on standard Indian recipes and ICMR food composition tables. Values vary by preparation method, regional variation, and portion size. Use as a general guide only.