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What are the nutrition facts of 'gujia' relished during Holi and other festivals in India?

Date: 21 Mar 2016    Group: Health    Category: Nutrition   

'Gujia' is a sweet prepared during Holi and other festivals in India. For the health conscious people, it is important to know nutrition facts of all types of food items. What are the nutrition facts about 'gujia'? How can the total calories of 'gujia' be reduced?
Experts: do respond.

Searching for nutritional facts about 'gujia' relished during Indian festivals? Find all the essential information you are looking for on this page.

Author: Adarsh kumar    23 Mar 2016      Member Level: Silver     Points : 4  (Rs 4)    Voting Score: 0

Gujia is one of the best and most liked sweet of Indian people, knowing about its nutrition facts can definitely be interesting.
Let me tell you the nutrition facts of gujia.
Per serving of gujia (50 grams) contains 200 calories.
Total fat - 8 grams
Cholestrol - 20 grams
Sodium and potassium - 120 grams each
Sugar - 18 grams
Rest all vitamins and minerals in small amounts.

I dont think gujia can be healthy for health freaks as it contains lots of oil. Consumption of 1 gujia in a day can be considered safe, but consuming more than 2 can be seen harmful. Another point is that it is made of khoya and maida as core ingredients which are definitely not good when consumed in large amounts.
Conclusion is that too much of anything is not good for health.

Author: Richita Dutta    23 Mar 2016      Member Level: Silver     Points : 2  (Rs 2)    Voting Score: 0

Holi is a festival, which one can't imagine without GUJIYA. Everyone love to eat it in Holi, and even I can't stop me from eating atleast 2. But since it is made of flour and fried in oil, its necessary to know its nutritional value:-
Nutrition Summary of 1 gujia---
Calories:- 270
Fat- 18.5g
Saturated - 4g
Polusaturated- 1g
Monounsaturated - 1g
Trans - 4g
Sodium- 120mg
Potassium - 120mg
Dietary Fiber - 1g
Sugars - 18g

Carbs- 30g
Protein- 2.25g
It has 20mg cholesterol
Vitamin A- 2%
Calcium -2%
Iron -8%

Author: Juana    23 Mar 2016      Member Level: Diamond     Points : 8  (Rs 8)    Voting Score: 0

Gujia also known as karanji is a high calorie Indian sweet. Most of the calories come from its ingredients - sugar, ghee, khoya and maida. Technically these are empty calories that contribute to weight gain and health problems.

A typical gujia can have between 250 to 450 calories (give and take some) depending on what goes into it. If the filling is restricted to rawa and coconut or has very little khoya then the calorie count is low. If on the other hand the gujia is stuffed with generous amounts of khoya then the calorie count shoots up. The calorie count also depends on the amount of dry fruits and nuts (almonds, cashew nuts, pistachio, raisins, sultanas etc) and seeds (chironji, khus-khus, melon seeds etc) used in the stuffing. Dry fruits, nuts and seeds are calorie dense foods - the more a gujia contains the higher the calorie count.

The nutrition of a gujia depends on its ingredients. Nut, seeds and dry fruits are high in fibre, antioxidants, minerals, vitamins, protein and omega-3 fatty acids.

Khoya is a milk product and provides protein, calcium, sugar and other trace minerals. However, since it is made from whole milk it is not just high in calories, but also high in cholesterol and saturated fats.

Rawa provides dietary fibre, protein and trace amounts of minerals like calcium.

Ghee, sugar and maida have no nutritional value. They provide just empty calories.

It needs to be mentioned here that gujia cannot be termed a health food even if it contains nuts, seeds, dry fruits etc. The other ingredients counter the health benefits of these 'healthy' foods.

Making gujia healthier and lowering the calorie count is easy. Gujia can be baked instead of deep fried to cut down the calories. There is a massive reduction of fat in the gujia when it is baked. The procedure for making gujia remains the same - as described in my post here -

However, instead of deep frying the gujia, brush them with ghee and bake at 180 degree for 10 mins.

Further, the sugar can be substituted with finely chopped dates. Dates are naturally high in sugar and are packed with nutrition. Alternatively, palm jaggery can be added to the stuffing, instead of sugar. Adding sultanas instead of raisins is also a good way of adding sweetness to the gujia, as the former are sweeter than raisins. Please note that these sweet alternatives do not decrease the calorie intake, they are suggested as healthier alternatives to sugar, because they are natural products and high in nutrition.

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