How many calories are in sesame laddu?

January 2, 2026 •

3 min read

A single, small 30-gram sesame laddu typically contains around 126 calories, but this can vary significantly. The exact caloric value depends heavily on its size, recipe, and ingredients used, such as the amount of jaggery, peanuts, and ghee incorporated.

Quick Summary

This article details the caloric content of sesame laddu, explaining how different recipes and ingredients affect its total energy value and nutritional profile.

Key Points

Variable Calorie Count: The number of calories in a sesame laddu varies significantly depending on its size, recipe, and additional ingredients.
Main Calorie Contributors: Most calories come from the energy-dense sesame seeds and the sweetener, typically jaggery, along with any added ghee or nuts.
Nutrient-Rich: Beyond calories, sesame laddus offer beneficial nutrients like calcium, iron, magnesium, and healthy fats.
Moderation is Key: Despite the health benefits, the high caloric density means they should be consumed in moderation as part of a balanced diet.
Customizable for Health: Recipes can be modified to reduce calories by using less sweetener and ghee, or by incorporating other ingredients like dates.
Winter Warmer: Sesame seeds and jaggery are traditionally eaten in winter for their warming properties and energy-boosting benefits.

Caloric Content: Why the Numbers Vary

When asking how many calories are in sesame laddu, the answer is not straightforward, as the final count is heavily influenced by the recipe and portion size. For instance, a small 30-gram piece, as noted by Clearcals, contains approximately 126.4 kcal. In contrast, a similar-sized laddu using jaggery and peanuts might contain closer to 110 kcal, while another recipe might report a higher figure like 204.4 kcal per laddu. These variations stem from the proportion of ingredients and the final size of the sweet ball. The main calorie contributors are the energy-dense sesame seeds and the sweetener, typically jaggery or sugar.

The Role of Core Ingredients in Calorie Count

Sesame seeds, the star ingredient of the laddu, are inherently high in calories due to their rich content of healthy fats. One-quarter cup of sesame seeds (about 40g), for example, contains around 208 calories. Jaggery, the natural sweetener, also contributes a significant number of calories. According to Shahi Food Products, 100 grams of jaggery has about 383 calories. When these two are combined and formed into a laddu, the overall caloric density is high. Additions like ghee, peanuts, or dry coconut can further elevate the calorie count.

Comprehensive Nutritional Profile

Beyond the calories, sesame laddus offer a potent dose of nutrition. The primary ingredients contribute a wealth of macronutrients and micronutrients that make this a wholesome treat in moderation. A single serving provides carbohydrates for energy, protein for muscle support, and healthy fats that are beneficial for heart health.

Macronutrients per Serving

Carbohydrates: The primary source of quick energy comes from the jaggery and natural sugars. A 30g laddu can contain around 12.1 grams of carbohydrates, including a good amount of fiber.
Fats: The fat content is mostly from the sesame seeds and any added ghee or nuts. A 30g serving has about 7.5 grams of fat, with a healthy balance of monounsaturated and polyunsaturated fats.
Protein: Sesame seeds are a good source of plant-based protein. A 30g laddu offers approximately 2.7 grams of protein, contributing to muscle repair and overall bodily functions.

Key Micronutrients

Sesame laddus are rich in several essential minerals, thanks to their wholesome components:

Calcium: Crucial for bone and teeth health, both sesame seeds and jaggery are notable sources of calcium.
Iron: The jaggery in particular is a natural source of iron, which helps combat anemia and boost energy levels.
Magnesium: Sesame seeds are high in magnesium, which helps with blood pressure regulation and heart health.
Other vitamins and minerals: Depending on the recipe, a laddu can also provide other vitamins and minerals like Vitamin B, manganese, copper, and zinc.

Comparing Different Sesame Laddu Recipes

Here is a comparison of the approximate nutritional values for different types of sesame laddus based on available data. Note that serving sizes can differ.


Feature	Small (30g) Laddu	Til Gud Laddu (as per Tarladalal)	Laddu with Peanuts
Calories	~126 kcal	~110 kcal (based on recipe)	~134 kcal (25g serving)
Carbohydrates	12.1 g	13.0 g	9.18 g
Protein	2.7 g	2.2 g	3.48 g
Fat	7.5 g	5.58 g	9.16 g
Key Ingredients	Sesame, Jaggery, Ghee	Sesame, Jaggery, Peanuts, Ghee	Sesame, Jaggery, Peanuts, Coconut
Benefits	Good source of healthy fats, fiber	Healthy fats, protein, winter energy	Protein-rich, high in calcium

Making a Healthier Sesame Laddu

For those watching their calorie or sugar intake, it's possible to enjoy sesame laddus with a few adjustments. One approach is to reduce the amount of sweetener, such as jaggery, and increase the amount of dry-roasted sesame seeds. Some recipes also suggest adding dates as a natural sweetener, which increases fiber content and reduces the need for refined sugars. Minimizing or omitting ghee altogether is another effective strategy for cutting down on overall fat and calories. Using a mix of sesame seeds and other seeds like flax or sunflower seeds can also alter the nutritional profile for the better. These modifications can help create a guilt-free version of this traditional sweet.

Conclusion: A Balanced Perspective on Calories

Understanding how many calories are in sesame laddu requires recognizing the variables at play, primarily the ingredients and portion size. While they are a calorie-dense food, they also pack a powerful nutritional punch, offering vital minerals, proteins, and healthy fats. Enjoying sesame laddus in moderation, or opting for healthier, modified recipes, allows you to reap their health benefits without excessive caloric intake. They are more than just a sweet treat; they are a nourishing snack with a rich history.

For additional healthy variations on classic Indian recipes, you can visit a nutrition-focused website like Tarladalal.

Frequently Asked Questions

According to nutrition tracker Clearcals, a small 30-gram sesame laddu contains approximately 126.4 calories.

While jaggery is considered a healthier, more nutrient-dense sweetener than refined sugar, its caloric density is similar. The overall calorie count of the laddu is determined more by the total quantity of the sweetener rather than the type.

The main factors are the serving size, the proportion of sesame seeds to sweetener (jaggery or sugar), and the addition of other high-calorie ingredients like ghee, peanuts, or dry coconut.

In moderation, yes. Sesame laddus are rich in essential nutrients like calcium, iron, and healthy fats, making them a nourishing and energy-boosting snack. They are best enjoyed as part of a balanced diet.

To lower the calorie content, you can reduce the amount of jaggery, use less or no ghee, or sweeten the mixture with natural alternatives like dates.

Sesame laddus offer several benefits, including support for bone health (calcium), combating anemia (iron), boosting energy, and promoting heart health (healthy fats).

Given their caloric density, it's generally recommended to consume one or two small laddus per day. This provides a good energy boost and nutrients without overdoing it on calories.