Is Ladoo a Good Source of Protein?

January 5, 2026 •

4 min read

With approximately 5.6 to 8 grams of protein per 100 grams, besan ladoo offers a surprising amount of protein. The question is whether ladoo is a good protein source overall, given the high calorie and sugar content. This article explores the nutritional facts behind different ladoo varieties and how they can fit into a healthy diet.

Quick Summary

This article analyzes the protein content of various ladoo types, evaluating their nutritional value in relation to other ingredients. It highlights how ingredients like besan, nuts, and seeds contribute to protein while also discussing the high sugar and fat content. Practical advice on incorporating ladoos into a balanced diet is provided.

Key Points

Not all ladoos are created equal: Protein content varies significantly based on ingredients, with besan, dry fruit, and peanut varieties being higher in protein.
Base ingredients determine protein source: Ladoos made with chickpea flour (besan), nuts, and seeds provide good plant-based protein, while those with semolina (rava) or high sugar content offer very little.
High protein often means high calories: Even protein-rich ladoos are energy-dense due to ingredients like ghee, sugar, and nuts, so they must be eaten in moderation.
Make healthier choices at home: Increase the protein and lower the sugar in homemade ladoos by using natural sweeteners (dates, jaggery) and adding more nuts, seeds, or protein powder.
Ladoos are supplementary, not primary protein sources: While they can contribute to your daily intake, a varied diet from lean meats, eggs, dairy, and legumes is essential for a complete protein profile.
Ladoos can be a strategic energy snack: A small, protein-rich ladoo can be a satisfying and energizing snack before a workout or to combat a mid-day slump.

Understanding the Nutritional Profile of Ladoo

Ladoo, a popular Indian sweet, varies greatly in nutritional value, depending on its key ingredients. While often associated with high sugar and ghee content, several varieties contain protein-rich ingredients. Assessing whether ladoo is a good protein source requires understanding the specific type and its preparation.

For example, the protein in besan ladoo is mainly derived from besan, or chickpea flour, which is a good plant-based source of protein and fiber. Dry fruit ladoos get their protein from nuts like almonds, cashews, and pistachios, along with the natural energy from dates and figs. This makes broad generalizations difficult. Understanding the different compositions is essential for assessing their health benefits.

Common High-Protein Ladoo Varieties

Many traditional ladoo recipes are naturally protein-rich due to their key ingredients. These options offer more than just a sugar rush.

Besan Ladoo: Made from gram flour (besan), this is a classic source of plant-based protein. The protein supports muscle repair and overall tissue health.
Dry Fruit Ladoo: These are made from a mix of nuts, seeds, and dried fruits, often bound with jaggery or dates instead of refined sugar. They are packed with protein, healthy fats, and fiber.
Peanut Ladoo: A simple but effective option, peanut ladoos use roasted peanuts and jaggery. Peanuts are an excellent source of protein, making these a great energy booster.
Til (Sesame) Ladoo: Popular during festivals, these ladoos use sesame seeds, which are a good source of protein and minerals like zinc and iron.
Soy Ladoo: Some modern recipes incorporate soybean flour, which significantly boosts the protein content, making them a dense and nutritious snack.

Comparing Ladoo Varieties: Protein vs. Calories

While some ladoos provide protein, it's essential to consider their overall nutritional balance, especially their calorie and sugar content. A comparison of different ladoo types is shown below.


Ladoo Type	Primary Protein Source	Approximate Protein (per 100g)	Typical Sugar/Fat Content	Nutritional Assessment
Besan Ladoo	Gram Flour	5.6–8g	Moderate to High (Sugar, Ghee)	Good protein source from besan, but high in fat and sugar. Best in moderation.
Dry Fruit Ladoo	Mixed Nuts, Seeds	4–6g	Low (Natural Sugars from Dates/Jaggery)	Excellent source of protein, fiber, and healthy fats. Often has no added sugar.
Motichoor Ladoo	Gram Flour	4g	High (Sugar Syrup, Ghee)	Primarily a sugar and carb-dense sweet; protein content is minimal compared to calories.
Peanut Ladoo	Peanuts	4–5g	Moderate (Jaggery)	High in protein and healthy fats. Often a healthier choice due to jaggery.
Rava Ladoo	Semolina, Nuts	2g	Moderate to High (Sugar, Ghee)	Low protein content. Mostly carbohydrates.

Making Healthier, High-Protein Ladoos at Home

For those who enjoy ladoos but are health-conscious, making them at home allows complete control over the ingredients. Modifying certain components can significantly enhance their protein profile and reduce unnecessary sugar and fat.

Reduce refined sugar: Replace refined white sugar with healthier alternatives like dates, jaggery, or honey.
Add protein powders: For a modern take, mix in a scoop of protein powder (whey or plant-based) to the base mixture. This is an effective way to increase protein without adding bulk.
Increase nuts and seeds: Maximize protein content by adding more nuts (almonds, walnuts) and seeds (sesame, pumpkin).
Use healthy fats: While ghee adds flavor, use it in moderation and consider replacing some with other healthy fats, such as nut butters.

How to Incorporate Ladoos into Your Diet

Instead of considering ladoos as a purely indulgent dessert, they can be strategically incorporated into a balanced diet as a high-energy snack. The key is moderation and timing. A single, small high-protein ladoo can serve as a satisfying pre-workout boost or a mid-afternoon snack to curb cravings. The combination of protein, healthy fats, and natural sugars provides sustained energy instead of a quick crash.

The Importance of Variety in Protein Sources

While some ladoos can contribute to protein intake, they should not be the only source. A healthy diet requires diverse protein sources to ensure all essential amino acids are consumed. This includes lean meats, eggs, dairy, and a wide array of plant-based foods such as legumes, tofu, and other nuts and seeds. Ladoos, particularly healthier, homemade versions, can be a tasty addition to these primary protein sources, not a replacement. You can learn more about various protein sources here: MyPlate.gov's guide to Protein Foods.

Conclusion

In conclusion, some varieties of ladoo can be a good source of protein, particularly those made with besan, nuts, and seeds. However, their high calorie, sugar, and fat content mean they should be enjoyed in moderation as part of a balanced diet. By opting for healthier, homemade versions using jaggery or dates and enriched with nuts, seeds, or protein powder, you can create a treat that is both delicious and more nutritionally sound. The health benefits are highly dependent on the ingredients used, so choosing wisely is crucial.

Frequently Asked Questions

Dry fruit ladoos, made with a high proportion of nuts and seeds like almonds, cashews, and peanuts, and besan ladoos typically have the most protein.

Motichoor ladoos contain some protein from the gram flour base, but their high sugar syrup content means they are primarily a source of carbohydrates and calories, not protein.

Yes, refined sugar can be replaced with natural sweeteners like dates or jaggery. Combining these with high-protein ingredients such as nuts, seeds, or besan creates a protein-rich and low-sugar ladoo.

Besan ladoo contains protein from chickpea flour, which supports muscle health. However, it is also high in calories from sugar and ghee, so it should be consumed in moderation with other protein sources for muscle building.

To increase the protein in homemade ladoos, add more nuts, seeds (like sesame or pumpkin), or incorporate a scoop of unflavored protein powder into the recipe. Using besan or roasted chana dal as a base also helps.

High-protein, homemade ladoos made with nuts and jaggery can be a good post-workout snack. The combination of protein for muscle repair and natural sugars for energy replenishment can be effective in small portions.

Healthier alternatives include dry fruit ladoos made with nuts, seeds, and dates, or incorporating nutrient-dense flours like sorghum (jowar) or ragi. These options typically have lower sugar and higher fiber content.