How Many Calories Are in 5 Rasgullas? (And What to Know)

December 3, 2025 •

4 min read

According to nutritional data, one standard rasgulla contains around 106 to 120 calories, meaning a serving of five can be over 500 calories depending on size and preparation. The delightful Indian sweet is made from cheese balls cooked in sugar syrup, and its calorie content is a key consideration for those monitoring their intake.

Quick Summary

This article details the total calorie count for five rasgullas, provides a complete nutritional breakdown, and examines how factors like size and ingredients impact the final count.

Key Points

Estimate for 5 Rasgullas: A typical serving of five rasgullas contains roughly 530 to 600 calories, based on standard nutritional data.
Factors Affecting Calories: The total calorie count is influenced by the size of the rasgullas, the concentration of the sugar syrup, and the richness of the milk used to make the chhena.
Rasgulla vs. Ras Malai: Ras Malai generally has a higher calorie count per piece than rasgulla due to its creamy, thickened milk base, contrasting with rasgulla's lighter sugar syrup.
Mindful Consumption: Practicing moderation and being mindful of portion sizes is crucial when enjoying this dessert to manage calorie intake effectively.
DIY Offers Control: Making rasgullas at home provides full control over ingredients and sugar levels, allowing for a potentially healthier version tailored to dietary needs.

The Calorie Breakdown for 5 Rasgullas

For individuals tracking their nutritional intake, understanding the calorie content of popular sweets is essential. The term 'ras' in this context almost always refers to 'rasgulla,' a popular Bengali delicacy consisting of soft, spongy cheese balls soaked in a light sugar syrup. The exact calorie count can vary, but based on common nutritional estimates, we can establish a reliable range.

Calculating Calories in 5 Rasgullas

Multiple sources provide different calorie estimates for a single rasgulla, primarily due to variations in size, preparation, and sugar content. By using a conservative average, we can get a clear picture.

Standard Estimate: One rasgulla typically contains about 106 calories.
- Calculation: 106 calories/rasgulla x 5 rasgullas = 530 calories.
Alternative Estimate: Some sources list a slightly higher value, such as 120 calories per piece, possibly for a larger size or sweeter syrup.
- Calculation: 120 calories/rasgulla x 5 rasgullas = 600 calories.
High-End Commercial Estimate: A specific commercial brand of rasgulla, for example, has been reported to contain 175 calories per piece, a higher value often due to richer ingredients or denser composition.
- Calculation: 175 calories/rasgulla x 5 rasgullas = 875 calories.

Considering these variations, a serving of 5 rasgullas falls most commonly within the 530 to 600 calorie range, though it could be higher depending on the specific product. This is a significant caloric intake, underscoring the importance of portion control when enjoying this sweet treat.

Factors Influencing Rasgulla Calorie Count

The nutritional profile of rasgulla is not static; several variables can cause the calorie content to fluctuate.

Size of the Rasgulla: The most obvious factor is the size of the sweet. A smaller, bite-sized rasgulla will contain fewer calories than a large, oversized one.
Syrup Concentration: Rasgullas are served and soaked in sugar syrup. The concentration and amount of this syrup directly affect the final calorie count. Sweets with a thicker, more concentrated syrup will be higher in calories due to the increased sugar content. Some preparations even use condensed milk for a richer result.
Milk Type: The type of milk used to make the chhena (cottage cheese) can impact the fat content. While many recipes recommend full-fat milk for a soft and spongy texture, low-fat milk can be used for a slightly less caloric version.
Added Ingredients: Some modern recipes or commercial products might include additional ingredients that increase the calorie count. These can include:
- Flavorings like saffron and cardamom.
- Rich garnishes like pistachios or almonds.

Rasgulla vs. Ras Malai: A Nutritional Comparison

For those who love Indian sweets, another popular choice is Ras Malai. It’s a similar dessert but features cheese discs soaked in a rich, creamy, and aromatic milk syrup. Here's a quick comparison of the two, using average calorie figures.


Feature	Rasgulla	Ras Malai
Description	Spongy, ball-shaped cheese dumplings in light sugar syrup.	Flattened, disc-shaped cheese dumplings soaked in rich, creamy milk.
Key Ingredients	Chhena, sugar syrup.	Chhena, malai (clotted cream/thickened milk), saffron, nuts, sugar.
Calorie Per Piece (Approx.)	~106–120 calories.	~150–220+ calories, depending on creaminess.
Texture	Soft and spongy.	Dense and creamy.
Flavor Profile	Sweet, slightly citrusy from the cheese.	Rich, creamy, and aromatic from saffron and cardamom.
Calorie Source	Primarily carbohydrates from sugar syrup.	Higher fat and protein content due to creamy milk.

Making Conscious Choices with Indian Sweets

While 5 rasgullas can constitute a substantial portion of one's daily calorie allowance, enjoyment is possible with moderation and smarter choices.

Mindful Portioning: Practice mindful eating by savoring each piece and consciously limiting your intake. Enjoying one or two is often enough to satisfy a sweet craving.
Sharing is Caring: Consider sharing a serving with a family member or friend to split the calories and reduce your intake.
Consider Sugar Substitutes: Some variations of rasgulla are made with sugar substitutes for a lower glycemic index, which can be an alternative for those with dietary restrictions. However, these are not always widely available.
Choose Fresh vs. Packaged: Rasgullas can be purchased fresh from sweet shops or in cans. Canned versions may have higher sugar syrup content for preservation, so it is important to check the nutritional information.
Homemade is Healthier: Making rasgullas at home allows for complete control over ingredients, from the type of milk used to the amount of sugar in the syrup. This can lead to a healthier and more customized dessert.

For more detailed nutritional information and healthy recipe ideas, the Tarla Dalal website offers valuable insights into Indian cuisine, including healthier versions of traditional sweets like rasgulla.

Conclusion: Navigating Calories in Indian Sweets

When it comes to enjoying sweets like rasgulla, knowledge is key. The calorie count for 5 rasgullas typically ranges from 530 to 600 calories, but this is a rough estimate. Variables like size, syrup concentration, and ingredients can all have an impact. Compared to a richer sweet like Ras Malai, rasgulla generally has a lower calorie count per piece, but both require mindful consumption. By being aware of these nutritional facts and practicing moderation, you can indulge in these delicious Indian desserts without compromising your dietary goals.

Frequently Asked Questions

The primary source of calories in rasgulla comes from the sugar syrup in which the cheese balls are boiled and soaked. A smaller portion of calories comes from the cheese (chhena) itself.

Yes, you can eat rasgulla in moderation while on a diet. It's a high-sugar food, so practicing portion control is key. A single rasgulla can be a treat without derailing your diet, but a full serving of five is a significant calorie count.

Canned rasgulla may have a different calorie count than fresh, depending on the syrup concentration and ingredients used for preservation. It's important to check the nutritional label on the specific brand you are consuming for an accurate value.

You can reduce the calorie count by gently squeezing out excess syrup before eating. For a homemade version, you can control the amount of sugar in the syrup and use lower-fat milk to make the chhena.

While fresh fruits and nuts are healthier alternatives to Indian sweets, some might consider paneer (Indian cheese) a base for a lower-calorie option. For instance, a very lightly sweetened cheese-based dessert, or a homemade rasgulla with a sugar substitute, would be a better option.

While the chhena used to make rasgulla is derived from milk and contains protein, it is not a primary source. The high sugar content means it's generally not considered a healthy source of protein. A 100g serving contains about 4g of protein.

To make lower-calorie rasgullas at home, start with low-fat or skim milk to create the chhena. You can also use a sugar substitute in the boiling syrup, or simply use less sugar than traditional recipes call for.