How many calories are in one murabba?

December 19, 2025 •

4 min read

Murabba, a traditional sweet preserve popular across South Asia, can vary significantly in its nutritional content depending on the type of fruit and preparation method. Specifically addressing how many calories are in one murabba requires a closer look, as a single piece of amla murabba (Indian gooseberry) can range from 54 to 70 kcal, while other varieties may differ. The high sugar content is the primary driver of its caloric value, distinguishing it from fresh fruit.

Quick Summary

The calorie count of a single murabba varies by type, with amla murabba pieces typically containing 54 to 70 calories. The high sugar content during preparation significantly impacts the overall caloric value.

Key Points

Amla Murabba Calories: A single piece (approx. 20g) typically contains 54 to 70 calories due to its sugar content.
Caloric Density is High: The preservation process adds a significant amount of sugar, making murabba much more calorie-dense than its fresh fruit origin.
Variety Matters: Calories vary based on the fruit; apple and carrot murabba have different nutritional profiles than amla.
Moderation is Key: Due to high sugar, murabba is best consumed in small quantities and considered an occasional treat rather than a daily health food.
Homemade Versions Offer Control: Making murabba at home allows you to manage the amount of sugar, potentially creating a healthier option.
Nutrient Loss in Processing: The cooking process for murabba can diminish some heat-sensitive vitamins, such as Vitamin C.
Check Commercial Labels: Store-bought murabba can have additional preservatives and varying sugar levels, so it's important to check the nutritional information.

Understanding the Caloric Content of Murabba

Murabba is a sweet, traditional South Asian preserve created by simmering fruit or vegetables in a concentrated sugar or jaggery syrup. The caloric value of one murabba is not a single fixed number; rather, it depends on several factors, including the type of fruit, the amount of sugar used, and the serving size. This traditional delicacy's calorie count is primarily dictated by the preserving process, which infuses the fruit with a high concentration of sugar, overshadowing the calories contributed by the fruit itself. For instance, while a fresh fruit like amla is naturally low in sugar, its murabba form is a far more caloric-dense food.

Calorie Breakdown for Common Murabba Types

The most popular varieties of murabba are made from amla (Indian gooseberry), apple, and carrot. Each has a slightly different calorie count per piece or serving size. A typical piece of amla murabba, weighing around 20 grams, usually contains between 54 to 70 calories. A 20-gram serving of apple murabba may contain a similar amount of around 60 calories, depending on the syrup concentration. The total energy per 100 grams can reach up to 157 kcal, indicating that portion control is crucial for those watching their intake.

The Impact of Ingredients on Calorie Count

Sugar or Jaggery: Traditional recipes often call for equal parts sugar and fruit, which significantly increases the total calories. Opting for jaggery, while still a sweetener, can add a different flavor profile and may be perceived as a slightly healthier alternative in some cultural contexts, though the caloric density remains high.
Fruit Type: The base fruit contributes its natural calories and nutrients. Amla, for example, adds Vitamin C and antioxidants, while carrots contribute Vitamin A. However, the added sugar is the dominant caloric factor.
Added Ingredients: Some recipes include nuts, seeds, or additional spices. These can slightly alter the calorie and fat content. For example, some 'Mix Murabba' products contain almonds and pistachios, adding to the overall energy value.
Preservation Method: Recipes that involve sun-drying and longer maturation can sometimes result in a more concentrated syrup, leading to a higher sugar density in the final product.

Nutritional Comparison: Murabba vs. Fresh Fruit

To put the caloric value into perspective, it is useful to compare murabba with its fresh fruit counterpart. This highlights how the preservation process fundamentally changes the food's nutritional profile.


Feature	Fresh Amla (100g)	Amla Murabba (100g)
Calories	Approx. 44 kcal	Approx. 60-70 kcal
Carbohydrates	Approx. 10g	Approx. 15-18g
Sugar	Low (natural fruit sugars)	Very High (added preserving sugar)
Fiber	Approx. 4.3g	Varies, can be lower
Vitamin C	High (27.7 mg)	Varies, some lost during cooking

This comparison table clearly demonstrates that while murabba retains some benefits from the original fruit, its high sugar content drastically increases its caloric load, making it an indulgence rather than a staple source of vitamins. The canning or processing involved can also lead to nutrient degradation, especially for heat-sensitive vitamins like Vitamin C.

Practical Ways to Incorporate Murabba into Your Diet

For those who enjoy murabba, moderation is key. Here are some tips for a healthier approach to eating it:

Portion Control: Instead of eating a large serving, savor a single piece. This helps satisfy your craving for something sweet without a large calorie hit.
Pair with Other Foods: Use murabba as a condiment with unsweetened foods like plain yogurt or whole-grain toast. This helps balance the sweetness and adds other nutrients like protein or fiber.
Make Your Own: Creating homemade murabba gives you control over the amount of sugar added. You can experiment with natural sweeteners or reduced sugar recipes to create a healthier version.
Consider Alternatives: If you are focused on weight management, consider swapping murabba for fresh, low-calorie fruits. This will provide more fiber and fewer processed sugars.

Conclusion

The calorie count for one murabba is not uniform and depends heavily on the type and preparation. While a single amla murabba piece might contain around 54 to 70 calories, the defining factor is the significant amount of sugar added during the preservation process. For health-conscious individuals, it is best enjoyed in moderation. By understanding the ingredients and focusing on portion control, you can still enjoy this traditional delicacy without undermining your dietary goals. Exploring homemade recipes with less sugar is an excellent way to balance taste and health.

Sources

Murabba Calories and Nutritional Information - Fatsecret.co.in
Amla Murabba Benefits: Nutrition, Recipe, And Precautions - Fitelo.co
Best Murabba in Pakistan | Haramain Foods' Sweet Preserves - Haramainfoods.com
Calories in Amla Murabba - Tarla Dalal - Tarladalal.com
Apple Murabba – Pachranga – 800 g - Open Food Facts - World.openfoodfacts.org
Amla Murabba: Benefits, Uses, Side Effects - oladoc.com - Oladoc.com
2-Ingredients Carrot Murabba with Jaggery | Easy Gajar Ka Murabba - Veganricha.com
Gur Amla Murabba - Cookpad.com
amla murabba recipe | amla ka murraba | - Tarla Dalal - Tarladalal.com
Gooseberry marmalade (Amla murabba) - Anuvaad Solutions - Anuvaad.org.in
Get Freshly made 100% organic Mix Murabba in Pakistan - Loveamma.com
Buy Amla Murabba - Amle Ka Murabba - آملے کا مربہ in Pakistan - Pansari.pk
Murabba Calories and Nutritional Information - fatsecret - fatsecret.co.in

Frequently Asked Questions

Murabba and jam have similar high sugar content, but murabba often retains more of the fruit's original structure and some nutrients. However, neither is significantly healthier than the other due to the high caloric density from added sugar.

Diabetics should be cautious with murabba. While amla murabba, for instance, contains fiber that may help regulate blood sugar, the high added sugar can negatively impact blood glucose levels. It is best to consult a doctor.

The primary source of calories in murabba is the concentrated sugar syrup used in the preservation process. This high sugar content is the main contributor to its energy value.

Yes, some varieties of murabba, such as amla, can offer benefits like boosting immunity due to retained vitamin C and antioxidants from the fruit. However, these benefits must be weighed against the high sugar content.

You can reduce the calories in murabba by making a homemade version with less added sugar. Some recipes use jaggery or honey in smaller quantities to control the sweetness and caloric intake.

Yes, the base fruit influences the calorie count, although the added sugar is the main factor. Different fruits like amla, apple, or carrot contribute varying levels of natural calories, fiber, and nutrients.

When properly prepared and stored in a sterilized, airtight glass container, murabba can last for several months to a year at room temperature. Refrigeration can extend its shelf life further.