How many calories in a glass of jam e shirin without sugar?

According to nutritional data, a standard serving of Jam-e-Shirin syrup contains a high amount of calories, nearly all from sugar. Therefore, the question of how many calories in a glass of jam e shirin without sugar is crucial for those watching their intake. The calorie count of the final drink is determined by the sweetener used to replace the sugar.

Quick Summary

Creating a sugar-free Jam-e-Shirin results in a significantly lower calorie drink, with the exact count depending on the sweetener used. Natural sugar substitutes like stevia or erythritol add zero or minimal calories, making a homemade version a healthier alternative.

Key Points

• Zero or minimal calories: A glass of Jam-e-Shirin made with zero-calorie sweeteners contains virtually no calories, unlike the traditional sugar-filled version.

• DIY is best: Making your own sugar-free version at home with rose water and a natural sweetener like stevia or erythritol ensures control over ingredients and calorie count.

• Significant health benefits: Eliminating sugar from this beverage avoids the health risks associated with high sugar intake, such as weight gain and blood sugar spikes.

• Check commercial labels: Store-bought sugar-free rose syrups should be checked for trace calories, sugar alcohols, or artificial additives.

• Herbal extracts remain: The signature herbal and floral essence of Jam-e-Shirin is maintained in the sugar-free version through ingredients like rose water.

Understanding Traditional Jam-e-Shirin

Traditional Jam-e-Shirin is a concentrated syrup made primarily from sugar, distilled aqueous extracts of herbs like rose, sandalwood, and khas, and other ingredients. This high sugar content is the primary source of its calories. A single serving (25ml) of the concentrated syrup, when mixed with water, can contain around 80 calories. These calories come from carbohydrates, specifically the high amount of added sugar, with negligible protein and fat. For individuals on a low-sugar or calorie-controlled diet, this makes the traditional version a concern. Removing the sugar, therefore, is the most direct way to drastically reduce the calorie content.

The Zero-Calorie Solution: Sugar Substitutes

When you eliminate sugar from the recipe, the calorie count depends on the type of sweetener you use. Most artificial and natural zero-calorie sweeteners, such as stevia, erythritol, and monk fruit extract, contribute virtually no calories to the final beverage. This makes it possible to enjoy the refreshing herbal taste of Jam-e-Shirin without the caloric load. Using a pre-made, sugar-free rose syrup is another option, though you should always check the nutritional label, as some may still contain trace calories.

Making a Sugar-Free Jam-e-Shirin at Home

To make a homemade, sugar-free version, you will need a base of distilled herbal extracts or high-quality food-grade rose water, a zero-calorie sweetener, and water. The process is similar to making a standard syrup but involves heating and combining the sugar substitute with the rose water to create a stable, concentrated mixture. For natural coloring, a small amount of beetroot juice can be used to replicate the iconic red hue without adding significant calories or changing the flavor.

Step-by-Step DIY Recipe

1. Gather Ingredients: Find high-quality rose water, your preferred zero-calorie sweetener (such as stevia drops or erythritol), and purified water.
2. Combine and Heat: In a saucepan, combine water and the sweetener. Gently heat until the sweetener is completely dissolved. Avoid boiling the mixture aggressively to preserve the delicate floral notes of the rose water.
3. Infuse with Flavor: Remove from heat and stir in the rose water. You can add a natural food coloring agent if desired, such as a few drops of beetroot juice.
4. Cool and Store: Allow the syrup to cool completely before transferring it to a sterile, airtight bottle or jar. Store it in the refrigerator.
5. Serve: To make a glass of Jam-e-Shirin, add a small amount of the concentrated, sugar-free syrup to a glass of chilled water and stir.

Comparison of Standard vs. Sugar-Free Jam-e-Shirin

To illustrate the significant difference in calories, let's compare a standard preparation with a sugar-free alternative. This table assumes a 25ml serving of concentrated syrup mixed into 225ml of water to create one glass.

Feature	Standard Jam-e-Shirin	Sugar-Free Jam-e-Shirin	Calorie Savings
Syrup Base	Primarily sugar and herbs	Zero-calorie sweetener and rose water	---
Calories (per 25ml syrup)	~80 kcal	~0-4 kcal (from sweetener)	Substantial
Sugar Content	~16g per serving	~0g	100%
Carbohydrates	~19g per serving	Negligible (based on sweetener)	High
Health Impact	Contributes to sugar intake, potential blood sugar spikes	Minimal impact on blood sugar, supports calorie reduction	Positive

Health Benefits Beyond Calorie Reduction

Switching to a sugar-free version provides benefits beyond just reducing caloric intake. By using a zero-calorie sweetener, you avoid the negative health effects associated with high sugar consumption, such as weight gain, increased risk of type 2 diabetes, and dental cavities. Furthermore, incorporating rose water, which is often a key ingredient in both traditional and sugar-free versions, offers some antioxidants, though the amount is minor.

Considerations for Commercial Sugar-Free Options

While homemade is often the healthiest route, many commercial sugar-free rose syrups are available. When opting for a store-bought alternative, it is crucial to read the ingredients list carefully. Some products might use sugar alcohols that can cause digestive distress in some individuals, and others may contain trace amounts of carbs or calories. Always choose a reputable brand with a transparent ingredient list.

Conclusion

To answer the question, a glass of Jam-e-Shirin made without sugar contains a negligible amount of calories, typically ranging from zero to a few, depending on the specific ingredients and sweetener used. The significant calorie count in the traditional version comes entirely from added sugar. By replacing the sugar with a zero-calorie substitute, you can transform this classic beverage into a guilt-free, refreshing drink that aligns with low-calorie and low-sugar dietary plans. The best way to ensure zero added sugar and minimal calories is to prepare the syrup at home, where you have full control over the ingredients. For those seeking the flavor without the health drawbacks, the sugar-free version is the clear winner.

References

• Open Food Facts. “Jam-e-Shirin concentrated syrup 2yrs prod – Qarshi Industries (Pvt.) ...” Open Food Facts, August 27, 2019. https://world.openfoodfacts.org/product/0855434000016/jam-e-shirin-concentrated-syrup-2yrs-prod-qarshi-industries-pvt-ltd
• IBC Simply. “Simply Sugar Free Rose Syrup.” Italian Beverage Company, Accessed October 9, 2025. https://www.ibcsimply.com/product/simply-sugar-free-rose-syrup/
• Plated Focus. “Best Keto Rose Syrup: Easy Recipe Without Rose Petals.” Plated Focus, October 1, 2024. https://platedfocus.com/best-keto-rose-syrup-easy-recipe-without-rose-petals/
• Byrdie. “7 Benefits of Drinking Rose Water, According to Experts.” Byrdie, September 15, 2025. https://www.byrdie.com/benefits-rosewater-drink
• LahoreCash&Carry. “Buy online Jam e Shirin in Denmark.” Lahore Cash and Carry, Accessed October 9, 2025. https://lahorecashandcarry.com/product/jam-e-shirin/

Frequently Asked Questions

What is Jam-e-Shirin made of traditionally?

Traditionally, Jam-e-Shirin is a concentrated syrup composed primarily of sugar, along with distilled aqueous extracts of herbs like rose, sandalwood, and khas.

Does sugar-free Jam-e-Shirin taste the same as the original?

The taste is similar, retaining the herbal and floral notes, but the flavor profile is different due to the absence of sugar. The specific taste can vary based on the sugar substitute used.

What kind of sweeteners can be used for a sugar-free version?

You can use zero-calorie sweeteners such as stevia, monk fruit extract, or erythritol to create a sugar-free version of Jam-e-Shirin.

How many calories are in a standard glass of Jam-e-Shirin?

A standard glass of Jam-e-Shirin made with 25ml of the traditional syrup can contain around 80 calories, almost all of which come from added sugar.

Can I buy a pre-made sugar-free rose syrup?

Yes, commercial sugar-free rose syrups are available. It is advisable to check the ingredients list for the type of sweetener used and any potential trace calories.

Is making a sugar-free version at home difficult?

No, it is relatively simple. The process involves gently heating water with your chosen sweetener, then adding rose water and allowing it to cool before storage.

What is the primary source of calories in traditional Jam-e-Shirin?

The primary source of calories in the traditional version of Jam-e-Shirin is its high sugar content, which is used to create the sweet, concentrated syrup.