Healthy Diwali sweets are an oxymoron if you do not do the numbers. A single laddoo is a meal at 180-210 calories. Deepavali the Festival of Sweets is on 8 November 2026, a Sunday. There is time to plan your plate and not apologise for it.
True Cost of One Piece
Business Standard spoke to some nutritionists, who attached a number to the usual players. It's a numbers game too, so take a look.
- Laddoo: 45-50 g – 180-210 calories
- Besan laddoo, 40-45 g: 170-200 calories
- Mysore pak, 30-40 g: 150-200 calories
- Kaju katli, 20-30 g: 80-120 calories
- Jalebi (two pieces, approximately 50 g total): 210-225 calories
- Fried gujiya, 40-60 g: 180-270 calories
Swap One: Bake It, Don't Fry It
The baked/air fried gujiya has 110-170 calories/pcs and the fried one has 180-270. Says the expert, air fry can decrease fat content up to 70 per cent. Whatever you fry/air fry, never use the same oil for second time.
Swap Two: Pick the Smaller Piece
Kaju katli is luxurious looking, but weighs just 20 to 30 g. Pieces of kaju katli are much easier to handle than large-sized laddoos or slabs of mysore pak. If you prefer the more substantial sweets, then slice them in half and share. Smaller pieces make portioning so much easier.
The Healthy Diwali Sweets Myth: Jaggery Is Not a Free Pass
Many families who eat jaggery instead of sugar may also consider themselves superior. According to the ICMR-NIN 2024 standards, refined sugar, jaggery and honey are "sugars" and none is the better choice. Sugar should comprise less than 5 per cent of the total daily energy. On a 2,000 calorie day, that works out to approximately 100 calories. One particular laddoo can practically double it.
Pair It Then Walk It Off
Prefer one or two small sweets at one time – about 30 to 60 gms. That's around 200 to 250 calories. Include protein from milk or paneer. Include fibre from fruit or nuts. Add 3000 to 4000 extra steps so that one or two laddoos don't become too much to manage. Eat slowly or by the time you're done, the laddoo will be a distant memory and you'll have lost out on that moment of pleasure.
Remember the Savouries
Calories also are in the snack. A fried samosa weighing 60-80 g has 185-245 calories. A samosa (300 calories) drops to 180-200 when air-fried or oven baked. Lighten the plate of food in front of your guests. Not a single soul will complain – and they will get to have the crispy crunch!
Prepare for the Entire Week
The festivities take a long time. Dhanteras 6 November, Deepavali 8 November, Bhai Dooj 11 November. Instead of living off these delicious Diwali delicacies for one blissful night, spread them out. A smattering each day feels infinitely more considerate than a big helping in one night. Remember sugar-free doesn't mean calorie-free: nuts and ghee count too. For general advice follow us on OneTeamTV or go to our Health section.
Frequently Asked Questions
How many calories are in one laddoo?
A 45-50 g laddoo would be 180-210 kcal. That is nearly a small meal. Even one gujiya has that much, so take small bites, half and share!
Is jaggery healthier than sugar in Diwali sweets?
No. The ICMR-NIN 2024 nutrition guidelines list refined sugar, jaggery and honey as 'all sugars' and does not rank any one over the other. The amount of sugar consumed remains the same if you replace one with another.
How much sugar is too much in a day?
The guidelines state below 5 per cent of our total energy consumption each day. This is about 100 calories on 2,000 calories a day, so one laddoo accounts for almost double this.
Is there any calorie reduction from gujiya baking?
Yes. A baked or air-fried piece contains 110-170 calories, compared to 180-270 for a fried one. It is also best to avoid reusing oil, and bake in batches.
Is it safe to eat sugar free sweets without restriction?
No. Sugar-free does not mean calorie-free, since nuts and ghee still contain calories. Do not consume large quantities, and always read the back label for ghee or nut paste.