Nutrition Diet: How many calories does 2 rasgulla have?

November 2, 2025 •

4 min read

Depending on the size, preparation, and syrup content, two rasgullas can contain between 200 and 300 calories. Understanding how many calories does 2 rasgulla have? is a key step for anyone looking to incorporate this popular Indian dessert into a mindful nutrition diet.

Quick Summary

Two rasgullas typically contain 200-300 calories, a figure that varies based on size, brand, and sugar syrup. This sweet is primarily rich in simple carbohydrates from sugar, with moderate protein derived from its chenna (cottage cheese) base.

Key Points

Calorie Range: Two rasgullas generally contain between 200 and 300 calories, varying by size, brand, and amount of syrup.
Primary Ingredients: Rasgulla is made from chenna (cottage cheese) and sugar syrup, providing protein and calcium alongside a high sugar load.
Moderation is Key: To fit rasgulla into a balanced diet, control your portion size and consider squeezing out some of the excess sugar syrup.
Less Fat than Fried Sweets: Because it is boiled, not fried, rasgulla typically has a lower fat content than sweets like gulab jamun.
Be Mindful of Sugar: The high sugar content leads to calories with minimal nutritional value, and can cause blood sugar spikes.
Homemade vs. Store-Bought: Making rasgulla at home allows for better control over the ingredients and amount of sugar used.
Strategic Indulgence: Enjoying rasgulla as an occasional treat after a meal can help manage its impact on your overall calorie and sugar intake.

Understanding the Caloric Content of Rasgulla

For those on a nutrition diet, keeping track of calorie intake is vital. While a simple question, the answer to 'how many calories does 2 rasgulla have?' is not always a single number. The calorie count can vary significantly based on factors like size, the amount of sugar syrup absorbed, and whether it's store-bought or homemade.

Different sources provide different estimates. For instance, some report a single rasgulla having around 106 to 120 calories, which would put two pieces at 212-240 calories. However, other analyses, such as one for a branded variety, place two pieces at 277 calories. Some estimates even push the figure towards 300 calories for a generous serving of two. The key takeaway is to expect a range, typically between 200 and 300 calories for a pair of standard-sized rasgullas.

The Nutritional Breakdown of a Rasgulla

To truly understand its impact on your nutrition diet, it's essential to look beyond just the calorie count. Rasgulla's nutritional profile is dominated by carbohydrates and sugar, but it also contains some protein and minimal fat.

Core Ingredients

The simplicity of rasgulla's ingredients is its strength, yet it also explains its nutritional profile. The primary components are:

Chenna: This is Indian cottage cheese made from curdled milk. It is the source of the protein and calcium in the dessert. The type of milk used (cow's milk is often preferred) influences the final fat content.
Sugar Syrup: The chenna balls are boiled and then soaked in a sugar syrup. The sugar is the main contributor of carbohydrates and calories, and the absorption of this syrup is a major factor determining the final calorie count.
Water: Used to dilute the sugar and boil the rasgullas.

Macros per Serving

While a precise value depends on the specific rasgulla, a general breakdown for two pieces (approx. 100g) might look like this:

Calories: 250-280 kcal
Carbohydrates: 50-60g
Sugars: A significant portion of the carbohydrates are from sugar, with one report suggesting 25g of sugar per single rasgulla.
Protein: 4-8g
Fat: 1-10g, depending on the milk and brand

Comparison: Rasgulla vs. Other Indian Sweets

When craving a sweet, it's helpful to compare rasgulla to other popular options. The key difference often lies in the cooking method and ingredients, particularly the fat content.


Feature	Rasgulla	Gulab Jamun	Jalebi
Primary Ingredients	Chenna, sugar, water	Mawa, flour, sugar syrup	Maida, sugar syrup, ghee
Cooking Method	Boiled in sugar syrup	Deep-fried in ghee or oil	Deep-fried in ghee or oil
Calories (approx. 2 pieces)	200-300 kcal	300 kcal	300+ kcal
Fat Content (approx.)	Relatively low	High, due to deep-frying	High, due to deep-frying
Protein Content	Moderate, from chenna	Low	Minimal
Key Takeaway	Lower in fat, higher in protein than many fried sweets.	High in fat and sugar, very calorie-dense.	High in simple carbs, fat, and sugar.

How to Enjoy Rasgulla Mindfully on a Diet

Indulgence doesn't have to derail your nutrition diet. By practicing a few mindful eating habits, you can still enjoy rasgulla as a treat.

Tips for Mindful Consumption

Squeeze the Syrup: A significant portion of rasgulla's calories come from the sugar syrup. You can gently squeeze out some of the excess syrup to reduce your sugar and calorie intake.
Portion Control: Stick to one rasgulla instead of two. As a low-fat and moderately-protein sweet, it's a better option for a small treat than many other deep-fried desserts.
Time Your Treat: Have your sweet after a balanced meal, not on an empty stomach. This can help prevent a sudden sugar spike.
Choose Wisely: Opt for fresh, homemade rasgullas where you can control the sugar. Some specialty stores may offer reduced-sugar or diabetic-friendly versions.
Balance Your Day: Account for the calories from your rasgulla within your daily caloric budget. If you know you'll be having a sweet, you can adjust other meals accordingly.

The Role of Sugar in Your Diet

Rasgulla's high sugar content is a primary concern for those managing their weight or blood sugar. Simple carbohydrates, like the sugar in rasgulla, provide a quick energy boost but lack the nutritional value of complex carbs or fiber.

Blood Sugar Spikes: High sugar intake can cause a rapid increase in blood sugar, followed by a crash, which can lead to cravings and overeating.
Inflammation: Excessive sugar consumption has been linked to inflammation in the body.
Empty Calories: The calories derived from sugar offer little to no other nutritional benefits, unlike those from the protein-rich chenna.

Conclusion: Navigating Sweets with Your Nutrition Goals

The question of how many calories does 2 rasgulla have? reveals that while a tasty dessert, it is not a low-calorie food, primarily due to its sugar syrup. Two pieces can contribute a significant number of calories to your daily intake. However, compared to other traditional fried Indian sweets, rasgulla is a less fat-intensive option, providing some protein and calcium from the milk solids. For those adhering to a nutrition diet, the key is to practice moderation. By being mindful of your portion size, potentially reducing the syrup, and balancing your overall food choices, you can still enjoy this sweet delicacy as an occasional treat without compromising your health goals. Informed indulgence is the best approach to satisfying cravings while staying on track with your nutritional plan.

For further reading, consider resources from reputable health authorities on managing sugar intake and calorie awareness.

Frequently Asked Questions

The calorie count for two rasgullas typically falls in the range of 200-300 calories, depending on their size, the recipe, and the amount of sugar syrup they contain.

Yes, rasgulla is a high-sugar food. The sweet chenna balls are boiled and soaked in sugar syrup, which contributes a significant amount of sugar and simple carbohydrates to the final product.

Rasgulla is generally considered a healthier option than gulab jamun because it is boiled rather than deep-fried, resulting in a lower fat content. However, both are high in sugar.

To reduce the calories, you can gently squeeze out some of the excess sugar syrup before eating. Opting for smaller portions or making a reduced-sugar version at home are also effective strategies.

Yes, rasgulla contains some protein. It is made from chenna, or Indian cottage cheese, which is derived from milk and provides a moderate amount of protein.

Rasgulla can be enjoyed in moderation as an occasional treat during a weight loss diet. Due to its high sugar and calorie content, it should not be consumed frequently or in large quantities.

To eat rasgulla mindfully, focus on smaller portions, enjoy it after a healthy meal to prevent a sugar spike, and consider it a special treat rather than a daily habit. Being aware of the calorie and sugar content is the first step.

No, their nutritional profiles can differ. Store-bought versions often contain higher sugar levels and sometimes preservatives. Making rasgulla at home gives you full control over the ingredients and can be made with less sugar.