Rasgulla

Dairy

A soft, spongy Indian dessert made from milk and syrup.

💚 Low in Fat

⚡ Energy-Dense Sweet

🧠 Calcium-Rich

What is a Rasgulla?

Rasgulla is a popular Indian dessert originating from the eastern regions of India, particularly Odisha and West Bengal. It is made by curdling milk to produce chenna (a fresh cheese) which is then shaped into balls and cooked in a light sugar syrup. Over time, rasgulla has found international popularity due to its unique texture and subtle sweetness.

This treat is characterized by its soft, spongy texture that absorbs the sugar syrup, making it juicy and delightful. Traditional rasgulla is plain, but variations like kesar (saffron) or rose-flavored rasgullas are also popular. It is typically served chilled and enjoyed on festive or celebratory occasions.

Nutritionally, rasgulla is a source of quick energy due to its sugar content and provides calcium and protein from the milk. However, as a dessert, it has a high carbohydrate content and should be consumed in moderation.

Nutrition Highlights

186

Calories

per 100g

4g

Protein

per serving (2 pieces)

38g

Carbohydrates

per serving

125mg

Calcium

per serving (10% DV)

These values are based on a standard serving size. Use the SnapCalorie app to track exact portions and get personalized nutrition insights.

Health Benefits of Rasgullas

⚡

Boosts Energy Quickly

Rasgulla is a high-carbohydrate food that can provide a quick source of energy, making it ideal for those needing a fast energy boost during festivals or celebrations.

• Rich in Carbohydrates
• Rich in Sugar

🦴

Supports Bone Health

Made from milk, rasgulla provides calcium, which is vital for maintaining healthy bones and teeth.

• Rich in Calcium
• Rich in Protein

💪

Provides Lean Protein

Rasgulla contains moderate protein from the chenna (fresh cheese), which can contribute to muscle repair and growth.

• Rich in Protein

Diet Compatibility

Is Rasgulla suitable for your diet? Here's what you need to know:

✗ Vegan: Contains dairy (milk and chenna)

✗ Keto: High in sugar and carbohydrates

✓ Gluten-Free: Prepared without gluten-containing ingredients

✗ Paleo: Includes sugar and dairy, which are not paleo-approved

✗ Low-Carb: High carb content due to sugar syrup

🍽️ How to Enjoy Rasgullas

Breakfast

Pair with a glass of warm milk on festive mornings.

Tip: Opt for one piece to avoid a sugar rush early in the day.

Lunch

Serve as a dessert after a light Indian meal.

Tip: Keep the rest of the meal less sugary to balance nutrition.

Dinner

Enjoy as a post-dinner treat for special occasions.

Tip: Chill before serving for a refreshing touch.

Snack

Serve a single piece with herbal tea as an afternoon indulgence.

Tip: Sprinkle some crushed pistachios for an elevated presentation.

✅ The Bottom Line

Rasgulla is a cherished Indian dessert that is soft, spongy, and soaked in a delicate sugar syrup. While it is a good source of calcium and protein, its high sugar content makes it an indulgence best enjoyed in moderation.

Ideal for celebrations and special occasions, rasgulla pairs well with Indian meals or as a stand-alone dessert. To balance its sweetness, consider pairing it with unsweetened beverages or lighter meals.

Data Sources & Scientific References

1. USDA FoodData Central - Comprehensive nutrient composition data
2. FDA Nutrition Facts Label - Daily value percentages and guidelines
3. NIH Office of Dietary Supplements - Nutrient recommendations and health information
4. Dietary Guidelines for Americans - Evidence-based nutritional guidance