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Sarale Calories
Traditional Indian sweet, typically made with sugar, flour, and fat
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sarale (30 g) has 126 calories. That works out to 420 calories per 100 g. It contains 22.5 g of carbs, 1.1 g of protein, 3.9 g of fat and 0.4 g of fiber. Its glycemic index is 75 (high), so it raises blood sugar quickly.
Sarale Nutrition Facts
Selected: 1 piece (medium) · 30 g
126
KCAL / 30G
Carbs
22.5g
· 8% DV
Protein
1.1g
· 2% DV
Fat
3.9g
· 5% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 3% · Fat 28%
Sarale nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 3.9 g | 5% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0.03 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 22.5 g | 8% |
| Fiber | 0.4 g | 1% |
| Protein | 1.1 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Sarale?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 126 kcal |
| 1 piece (small) | 15 g | 63 kcal |
| 1 piece (large) | 50 g | 210 kcal |
| 2 piece (medium) | 60 g | 252 kcal |
| 100 g | 100 g | 420 kcal |
| 1 serving (large) | 100 g | 420 kcal |
| 1 pack (jumbo) | 150 g | 630 kcal |
Calculated from 420 calories per 100 g.
Frequently Asked Questions About Sarale
What is Sarale made of?
Sarale is a traditional Indian sweet typically made with sugar, flour and fat. Recipes can vary, so the type of flour, fat and final shape may differ; there is not one ingredient list that applies to every version.
How do you make Sarale at home?
Sarale is made by combining flour, sugar and fat, then preparing the mixture according to a chosen recipe. Methods vary, so follow a recipe specific to the version you want rather than assuming all Sarale is cooked the same way.
Where does Sarale come from?
Sarale is described as a traditional Indian sweet, but its name and recipes may vary by region. There is not enough basis to assign every version to one specific Indian state or community.
What does Sarale taste like?
Sarale is generally sweet and rich, reflecting its sugar-and-fat base. Its texture can differ from one recipe to another, so some versions may be softer while others are firmer or crisper.
Can you serve Sarale with chai?
Yes, Sarale can be served with chai as a small sweet. Its rich sweetness pairs well with unsweetened tea; serving a modest piece also keeps it from overwhelming the drink.
Can you make Sarale with less sugar?
Yes, you can reduce the sugar in homemade Sarale. Sugar can affect more than sweetness, though, so changing the amount may alter the texture; adjust the recipe gradually and check how the mixture comes together.
How should you store Sarale?
Store Sarale in an airtight container in a cool, dry place to protect its texture from moisture. For a packaged version, follow the storage directions on the package, since ingredients and shelf life can vary.
Can Sarale be frozen?
Yes, Sarale can be frozen, though thawing may change its texture. Place pieces in a freezer-safe airtight container, separating them if needed, and let them thaw before serving.
Is Sarale usually served at a particular time or occasion?
Sarale can be served as a dessert or sweet snack, but there is no single occasion that applies to every version. How it is presented depends on the household and the regional recipe.
Can Sarale be used in desserts other than as a standalone sweet?
Yes, Sarale can be crumbled over a simple dessert or served alongside fruit, though it is most often enjoyed on its own. Because it is already sweet and rich, use it as a topping sparingly.
Sarale Vitamins & Minerals
Vitamins
B2
0.02mg · 2% DV
B5
0.05mg · 1% DV
B6
0.02mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Phosphorus
11mg · 2% DV
Copper
0.01mg · 1% DV
Manganese
0.03mg · 1% DV
Iron
0.21mg · 1% DV
Potassium ⭐
14mg · 0% DV
Sodium
3mg · 0% DV
Sarale Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sarale
To burn the 126 calories in 1 piece (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Sarale?
Sarale is a traditional Indian sweet, typically prepared with sugar, flour and fat. Recipes and shapes can vary, but it is generally a rich, sweet treat rather than an everyday staple. Its flour-based mixture gives it a substantial bite, while the sugar and fat make the flavour pronounced.
In India, sweets like Sarale may be enjoyed as a small treat or shared on festive occasions; elsewhere, it works well with tea or coffee after a meal. It is mainly a source of carbohydrates and fat, with relatively little protein or fibre. A modest piece alongside fresh fruit is an easy way to keep the serving lighter.
How Nutritious Is Sarale?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Sarale Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Sarale Contain Allergens?
No known major allergens
Which Diets Is Sarale Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sarale Fat Profile
SATURATED
1.65g
MONOUNSATURATED
1.26g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.