Which vitamin is present in rasgulla? A Nutritional Deep Dive

November 3, 2025 •

3 min read

While commonly seen as a purely indulgent dessert, rasgulla, a sweet made from chhena or cottage cheese, does contain some vitamins primarily sourced from its milk base. Its nutritional profile, though often overlooked, can be understood by examining its core ingredient.

Quick Summary

The primary vitamins in rasgulla come from chhena (milk solids), which include fat-soluble vitamins A and D, and water-soluble B vitamins like folate and riboflavin. Fortified versions and added ingredients can enhance this profile.

Key Points

Origin of Vitamins: The vitamins in rasgulla come primarily from its main ingredient, chhena or cottage cheese, which is derived from milk.
Vitamin A: Rasgulla contains Vitamin A, which supports vision and the immune system, sourced from the fat in the milk.
Vitamin D: Depending on the milk used, rasgulla can be a source of Vitamin D, which is essential for bone health and calcium absorption.
B Vitamins: The sweet also provides small amounts of B vitamins, including riboflavin (B2) and folate (B9), which aid in energy metabolism.
Sugar Content: The nutritional benefits are offset by the high sugar content from the syrup, requiring moderate consumption, especially for those with diabetes.
Fortification Potential: Rasgulla can be fortified with other ingredients like fruit pulp, which can significantly increase its vitamin C content.
Preparation Matters: Unlike fried sweets like gulab jamun, rasgulla is boiled, making it relatively lower in fat and calories, though still sugar-heavy.

The Core Ingredient: Chhena and Its Vitamins

Rasgulla's nutritional makeup is fundamentally linked to its main component: chhena, or milk solids. This fresh, unripened curd cheese, typically made from cow's milk, is the source of any inherent vitamins. While the high sugar content from the syrup is the most prominent feature, the milk solids themselves contribute some valuable nutrients.

Fat-Soluble Vitamins from Milk

Milk, and therefore chhena, contains several fat-soluble vitamins. These vitamins are crucial for various bodily functions and are absorbed and stored in the body's fatty tissues.

Vitamin A: Essential for vision, immune function, and skin health, vitamin A is present in the milk fat used to make chhena. The amount will vary depending on the milk's origin and the fat content used.
Vitamin D: Often referred to as the 'sunshine vitamin,' vitamin D is vital for calcium absorption and bone health. Fortified milk is a common source of vitamin D, which carries over to the chhena used in rasgulla preparation.

Water-Soluble Vitamins in Rasgulla

In addition to fat-soluble vitamins, chhena from milk also provides a modest amount of water-soluble B vitamins. These vitamins are not stored in the body and need to be replenished regularly.

Riboflavin (Vitamin B2): This vitamin plays a key role in energy production and cellular function. Milk is a good source of riboflavin, and a small amount is retained in the chhena.
Folate (Vitamin B9): Critical for DNA synthesis and repair, folate is found in milk and, subsequently, in the chhena.
Other B-Vitamins: Depending on the milk source and processing, minor amounts of other B vitamins like Thiamin (B1) and B6 can also be present.

Can You Fortify Rasgulla for More Vitamins?

Yes, research shows that rasgulla can be fortified with other ingredients to enhance its nutritional profile. For example, studies have explored incorporating fruits like pineapple into rasgulla to increase its vitamin content. Pineapple is a known source of vitamin C, which is not naturally abundant in the milk-based sweet. This approach allows for a healthier version with added benefits while maintaining the dessert's appealing taste.

Rasgulla vs. Other Indian Sweets: A Vitamin Comparison

When evaluating rasgulla's nutritional value, it is useful to compare it to other common Indian sweets. The preparation method—boiling versus frying—is a major differentiating factor that impacts the final vitamin and fat content.


Feature	Rasgulla (Boiled)	Gulab Jamun (Fried)	Kaju Katli (Nut-based)
Preparation	Boiled in sugar syrup	Fried in ghee or oil	Made with cashew paste
Primary Ingredient	`Chhena` (cottage cheese)	`Khoya` (reduced milk)	Cashews
Fat Content	Relatively low, from milk solids	Significantly higher due to frying	Low fat, mostly healthy fats
Sugar Content	High, soaked in syrup	High, soaked in syrup	High, from sugar
Vitamin Source	Vitamins A, D, B2, B9 from milk	Vitamins from milk, plus fat-soluble from frying medium	Vitamins from cashews (e.g., Vitamin K, some B vitamins)
Absorption	Lighter on digestion	Heavier and more calorie-dense	Nutrients more directly available

The High Sugar Consideration

It is crucial to remember that while chhena provides some vitamins and protein, rasgulla's high sugar content is its most dominant characteristic. A single serving can contain a significant amount of sugar and calories, leading to rapid blood sugar spikes, especially for diabetics. For those watching their sugar intake, it is recommended to eat rasgulla in moderation or opt for alternatives, such as squeezing out the excess syrup or using sugar substitutes.

Conclusion: More Than Just Sugar

While not a significant source of vitamins compared to fruits or vegetables, rasgulla does contain a number of important nutrients derived from its chhena base, including vitamins A, D, B2, and folate. However, these benefits are accompanied by a high sugar load. By considering a moderate approach to consumption or exploring healthier, fortified versions, one can enjoy this classic Indian sweet while remaining mindful of its nutritional impact.

For more information on the health benefits of dairy products like milk and cottage cheese, you can consult reputable nutrition resources, such as those from the National Institutes of Health.

Frequently Asked Questions

Rasgulla is not considered a rich source of vitamins, but it does contain some from its chhena base, including vitamins A, D, and some B vitamins like B2 and folate. However, the high sugar content should be considered.

Chhena is a fresh, unripened curd cheese, similar to cottage cheese, made by curdling milk. It is the primary source of protein, calcium, and the modest vitamin content found in rasgulla.

Traditional rasgulla, made from milk and sugar, does not contain significant amounts of Vitamin C. However, fortified or flavored versions, such as those made with fruit pulp like pineapple, can have added Vitamin C.

Due to its high sugar syrup content, rasgulla can cause rapid blood sugar spikes and is not recommended for frequent consumption by diabetics. A healthier option involves squeezing out the excess syrup or using a sugar-free alternative like stevia.

Yes, because it is boiled rather than deep-fried, rasgulla is typically lower in fat compared to sweets like gulab jamun. The fat content primarily comes from the milk solids in the chhena.

As rasgulla's chhena is milk-based, it provides calcium and, if the milk is fortified, Vitamin D, both of which are important for strong bones and teeth. However, portion control is key due to the sugar.

Packaged rasgullas retain the vitamins from the chhena but may have a different nutritional profile depending on processing. Always check the nutrition label, as some fortified versions or those made with different ingredients may have varying vitamin contents.

Chhena contains healthy gut bacteria, which can aid digestion. However, the high sugar content can counteract this benefit, and a balanced diet with more fiber is generally more effective for digestive health.