 "Diwali 2025 treats decoded: Calories in laddoos, kaju katlis and samosas")
The festive table is full of nostalgia, with laddoos, samosas, and kaju katlis that taste like home. Diwali’s charm lies in its flavours after all. But how calorie-heavy are these festive indulgences, and how do they stack up nutritionally?
Before you push guilt aside with a “Festivals come once a year,” here’s what nutritionists want you to know about what really lies inside those mithai boxes.
How calorie-heavy are your favourite festive treats?
According to Prachi Jain, Chief Clinical Nutritionist, CK Birla Hospital, Gurugram, a single laddoo (45–50 g) packs about 400–420 kcal per 100 g, while a small kaju katli (20–30 g) carries roughly the same.
A medium samosa (60–80 g) clocks in at 308 kcal per 100 g, while a festive gujiya (40–60 g) can hit a whopping 450 kcal per 100 g. That’s a lot of energy for something that disappears in two bites.
“Even one laddoo or gujiya can equal a small meal’s worth of calories. The smaller the piece, the better your portion control,” says Prachi.
Why do calorie counts differ from one sweet shop to another?
There is no standard recipe in India. From ghee-laden Rajasthani laddoos to coconut-rich South Indian sweets, everything varies, from ingredients and size to frying oil.
“Desi ghee raises saturated fat content, while oil-based versions may reduce it slightly. Added mawa or nuts can increase both calories and nutrients,” says Prachi. These differences can alter calorie totals by 30–50 per cent. ALSO READ | Bloating after Diwali feasts? Here's why it happens and how to fix it
Which ingredients make Indian sweets so calorie-heavy?
Ghee, sugar syrup, and nuts are the triple threat. According to Ruchika Jain, Chief Dietitian, Fortis Hospital, Vasant Kunj:
- Ghee contributes nearly 40–50 per cent of total calories
- Sugar or syrup adds another 30–40 per cent
- Nuts (like cashews and almonds) account for 10–20 per cent
“In short, you’re eating fat and sugar. Delicious, yes, but calorie-dense by design,” says Ruchika.
Deep-fried or air-fried: how big is the difference?
Deep-fried samosas and gujiyas soak up enough oil to add 100–150 extra calories per piece, says Prachi.
Air-frying or baking can cut fat by up to 70 per cent. So, a 300-calorie samosa can drop to around 180–200 calories. “You’ll lose a bit of crunch but gain a lot of heart health,” she says.
Is jaggery or honey really better than sugar?
According to both experts, calorie-wise, sugar, jaggery, and honey are all nearly identical at 380–390 kcal per 100 g.
Surprisingly, jaggery’s glycaemic index (around 84) is higher than sugar’s (around 65), meaning it spikes blood sugar faster. Honey (GI approximately 58) is gentler but still raises glucose levels.
So, while jaggery and honey bring trace minerals, they are not “diabetic-safe.” Moderation, not substitution, is key.
Do sugar-free sweets actually save calories?
Not always. “Sugar-free doesn’t mean calorie-free,” clarifies Ruchika.
Some shops simply replace sugar with nuts or ghee, keeping calories high. Others use stevia or sugar alcohols, which reduce sugar load but can still add fat.
“Read the label or ask what’s inside. Choose sweets made with natural, low-GI sweeteners like monk fruit or dates, and enjoy them in small portions,” she says. ALSO READ | Diwali 2025: How to protect your lungs and breathe easy amid toxic air
Ghee or refined oil: which is worse for your heart?
Neither is entirely villain nor hero. Ghee (saturated fat) can raise LDL cholesterol when overconsumed. Refined oils (unsaturated fats) are heart-friendlier but, when overheated or reused, form harmful compounds like trans fats and aldehydes.
“Excess, combined with a sedentary lifestyle, amplifies cardiometabolic risk,” says Prachi.
Experts warn that reheated oil produces aldehydes and trans fats linked to inflammation, heart disease, and even cancer. “If your samosa oil looks dark, sticky, or smells burnt, walk away,” says Ruchika.
What’s a sensible portion size this festive season?
The golden rule: Enjoy, but don’t overdo.
A good limit, says Prachi, is one to two small sweets (30–60 g total) at a time, roughly 200–250 calories. Spread indulgence across the week, not the day.
“Pair your sweet with protein (like milk or paneer) or fibre (like fruit or nuts) to slow sugar absorption,” she says.
How to strike a balance during Diwali feasting
Experts suggest:
- Stick to smaller portions and slower bites
- Swap deep-frying for air-frying or baking
- Avoid reused oils
- Combine sweets with protein or fibre
- Walking an extra 3,000–4,000 steps can offset a laddoo, the experts say.
Festive treats and their calorie count
| Treat | Typical weight (per piece) | Calories (per 100 g) | Approx calories (per piece) | Key contributors |
| Laddoo | 45–50 g | 400–420 kcal | 180–210 kcal | Ghee, sugar, flour, nuts |
| Kaju Katli | 20–30 g | 400–420 kcal | 80–120 kcal | Cashews, sugar, ghee |
| Samosa (fried) | 60–80 g | 308 kcal | 185–245 kcal | Refined flour, potato filling, oil |
| Gujiya (fried) | 40–60 g | 450 kcal | 180–270 kcal | Mawa, sugar, ghee, nuts |
| Gujiya (baked/air-fried) | 40–60 g | ~270–300 kcal | 110–170 kcal | Reduced oil version |
| Mysore Pak | 30–40 g | 500–520 kcal | 150–200 kcal | Ghee, gram flour, sugar |
| Besan Laddoo | 40–45 g | 420–450 kcal | 170–200 kcal | Ghee, gram flour, sugar |
| Jalebi (2 pieces) | ~50 g total | 420–450 kcal | 210–225 kcal | Refined flour, sugar syrup, oil |
Source: Prachi Jain, Chief Clinical Nutritionist, CK Birla Hospital, Gurugram, and Ruchika Jain, Chief Dietitian, Fortis Hospital, Vasant Kunj
Since you're already here
…and gearing up for the festival of lights, take a moment to explore our Diwali specials — a blend of health wisdom, mindful indulgence, and practical festive hacks to keep your body (and mood) glowing long after the diyas fade.
- Guilt-free festive indulgence Diwali 2025 guilt-free eating guide: How to relish festive treats mindfully
- Truth behind ‘sugar-free’ sweets The sugar trap: Decoding festive mithai and packaged ‘sugar-free’ sweets
- Post-feast bloating fix Bloating after Diwali feasts? Here's why it happens and how to fix it
- Cheers to liver-friendly celebrations How to enjoy Diwali drinks without damaging your liver or your waistline
- Smog-proof your lungs Diwali 2025: How asthma and COPD patients can protect their lungs from smog
- Keep the little ones safe Diwali firecracker safety 101: How to keep kids safe this festive season
- Cracking the ‘green’ debate Green crackers: Are they really a cleaner, healthier and safer choice?
This content is for informational purposes only and should not replace professional medical advice.