Jaggery Calories & Nutritional Value Calculator
Calculate accurate calories and complete nutritional information for different types of jaggery (gur/gud). Get detailed nutrition facts including minerals, vitamins, and health benefits of this natural sweetener.
How Many Calories Are In Jaggery?
Jaggery Calories by Type and Quantity
The calorie content of jaggery varies based on source, processing method, and quantity consumed. According to research published in the Journal of Ayurveda and Integrated Medical Sciences, jaggery is a nutrient-dense sweetener with significant health benefits:
Jaggery Calories (per 100g):
• Sugarcane Jaggery: 383 calories
• Date Palm Jaggery: 396 calories
• Coconut Jaggery: 375 calories
• Palmyra Palm Jaggery: 388 calories
Common Serving Sizes:
• 1 small piece (20g): 77-79 calories
• 1 medium piece (25g): 96-99 calories
• 1 tablespoon (15g): 57-59 calories
• 1 teaspoon (5g): 19-20 calories
Use our calories burned calculator
to determine how much exercise you need to burn off your jaggery calories.
Jaggery Calories Comparison Chart
| Jaggery Type | Calories (per 100g) | Iron (mg) | Calcium (mg) | Potassium (mg) | Glycemic Index | Fiber (g) |
|---|---|---|---|---|---|---|
| Sugarcane Jaggery | 383 | 11.4 | 80 | 1056 | 84 | 0.6 |
| Date Palm Jaggery | 396 | 13.2 | 95 | 1180 | 78 | 1.2 |
| Coconut Jaggery | 375 | 9.8 | 125 | 1250 | 54 | 2.1 |
| Palmyra Palm Jaggery | 388 | 12.5 | 110 | 1150 | 82 | 1.8 |
| Organic Sugarcane | 385 | 12.0 | 85 | 1080 | 84 | 0.8 |
| Liquid Jaggery | 320 | 9.2 | 65 | 850 | 88 | 0.4 |
| Jaggery Powder | 380 | 10.8 | 78 | 1020 | 85 | 0.7 |
| Aged Jaggery | 390 | 14.5 | 95 | 1120 | 80 | 1.0 |
Nutritional Information for Jaggery
Complete Nutritional Profile
A 100g serving of sugarcane jaggery provides comprehensive nutrition. Research from ResearchGate confirms jaggery’s superior nutritional profile compared to refined sugar:
Macronutrients:
• Carbohydrates: 97.3g (96% of calories) – Primarily sucrose with trace glucose and fructose
• Protein: 0.4g (1% of calories) – Minimal protein content
• Fat: 0.1g (0.2% of calories) – Virtually fat-free
• Fiber: 0.6g – Aids digestion and slows sugar absorption
Key Micronutrients:
• Iron: 11.4mg (63% DV) – Exceptional for preventing anemia
• Potassium: 1056mg (30% DV) – Heart health and blood pressure regulation
• Calcium: 80mg (8% DV) – Bone and teeth health
• Magnesium: 70mg (17% DV) – Muscle and nerve function
Calculate your daily macro requirements
and see how jaggery fits into your nutrition plan.
Glycemic Index & Blood Sugar Impact
High Glycemic Index: Most jaggery varieties have a GI of 78-88, causing rapid blood sugar spikes. Coconut jaggery has the lowest GI at 54, making it the best choice for blood sugar management.
Diabetic Considerations: According to PMC research, jaggery should be consumed in very limited quantities by diabetics.
Use our glycemic index calculator
to understand blood sugar impact and plan consumption accordingly.
Health Benefits of Jaggery
Ayurvedic & Scientific Health Benefits
Research from the Journal of Ayurveda and Integrated Medical Sciences confirms jaggery’s therapeutic properties, particularly for pediatric use:
Iron-Deficiency Anemia Prevention: With 11.4-14.5mg iron per 100g, jaggery provides 63-80% of daily iron requirements, making it exceptional for preventing anemia in children and women.
Digestive Health: Jaggery stimulates digestive enzymes and helps cleanse the digestive tract. It’s traditionally consumed post-meal to aid digestion and prevent constipation.
Respiratory Benefits: Ayurveda recommends jaggery for respiratory ailments. It helps clear congestion and is beneficial for asthma and bronchitis when consumed with warm water or ginger.
Track your fitness goals with our BMI calculator
and incorporate jaggery mindfully into your health regimen.
Detoxification & Liver Health
Natural Detoxifier: Jaggery acts as a natural detoxifying agent, helping cleanse the liver and purify blood. The potassium content (1056mg per 100g) supports kidney function and fluid balance.
Antioxidant Properties: Research from ResearchGate shows jaggery contains phenolic compounds and antioxidants that protect against oxidative stress.
Energy & Metabolism: Unlike refined sugar, jaggery provides sustained energy release and contains B-vitamins that support metabolic processes. Calculate your daily calorie needs for optimal energy balance.
Dietary Considerations & Health Guidelines
Weight Management & Portion Control
Calorie Density: With 383-396 calories per 100g, jaggery is calorie-dense. For weight management, limit consumption to 10-20g daily (38-79 calories).
Track your progress with our ideal weight calculator.
Diabetes Management: Diabetics should limit jaggery to 5-10g daily and monitor blood glucose response. The high glycemic index can cause rapid blood sugar spikes.
Children’s Nutrition: According to Ayurvedic principles, jaggery is particularly beneficial for children’s growth and development. Limit to 5-10g daily for children to prevent excessive calorie intake while providing essential minerals.
Calculate your carbohydrate needs
to understand how jaggery fits into your daily nutrition goals.
Quality Selection & Storage
Quality Indicators: Choose dark, firm jaggery with natural aroma. Avoid overly soft or crystallized varieties. Organic and aged jaggery (1+ year) have enhanced mineral content and therapeutic properties.
Storage Guidelines: Store in cool, dry place in airtight containers. Proper storage prevents moisture absorption and maintains nutritional quality. Aged jaggery develops better flavor and increased mineral density.
Seasonal Considerations: Fresh jaggery (immediately after processing) may cause digestive issues according to Ayurveda. Aged jaggery is preferred for its enhanced digestive properties and mineral absorption.
Jaggery vs Sugar: Health Comparison
Nutritional Superiority Over Refined Sugar
Research from ResearchGate demonstrates jaggery’s clear advantages over refined sugar:
Mineral Content:
• Jaggery: 11.4mg iron, 1056mg potassium, 80mg calcium per 100g
• White Sugar: 0.01mg iron, 2mg potassium, 1mg calcium per 100g
Processing Differences:
• Jaggery: Minimally processed, retains natural minerals and vitamins
• White Sugar: Heavily processed, stripped of all nutrients
Health Impact:
• Jaggery: Provides minerals, aids digestion, supports immunity
• White Sugar: Empty calories, may contribute to nutrient deficiencies
Monitor your overall health with our body fat calculator
and make informed choices about sweetener consumption.
Frequently Asked Questions
Is jaggery good for weight loss?
Jaggery is not ideal for weight loss due to its high calorie content (383-396 calories per 100g). However, it’s a better choice than refined sugar due to its mineral content and slower digestion. Limit to 10g daily (38 calories) if trying to lose weight. Use our fat intake calculator for comprehensive weight management guidance.
How much jaggery should I eat daily?
For healthy adults, 10-20g of jaggery daily is recommended (1-2 small pieces). This provides 38-79 calories and significant iron content without excessive sugar intake. Children should limit to 5-10g daily. Diabetics should consult healthcare providers before consuming jaggery regularly.
Which type of jaggery is healthiest?
Coconut jaggery is the healthiest option due to its lower glycemic index (54), higher fiber content (2.1g), and superior mineral profile. Date palm jaggery is also excellent with high iron content (13.2mg). Aged jaggery (1+ year) has enhanced therapeutic properties according to Ayurveda.
Can diabetics eat jaggery?
Diabetics should consume jaggery very cautiously due to its high glycemic index (78-88). If consumed, limit to 5-10g and monitor blood glucose response. Coconut jaggery with lower GI (54) is the best option for diabetics. Always consult healthcare providers before including jaggery in diabetic meal plans.
References
- Rao, G. P., & Singh, P. (2021). Value Addition and Fortification in Non-Centrifugal Sugar (Jaggery): A Potential Source of Functional and Nutraceutical Foods. Sugar Tech, 24(2), 387. https://doi.org/10.1007/s12355-021-01020-3
- Hirpara, Parth & Thakare, Nitin & Kele, Vijay & Patel, Dhruvin. (2020). Jaggery: A natural sweetener. Journal of Pharmacognosy and Phytochemistry. 9. 3145-3148.
- Chouhan, H., Varsha, & Gangadi, N. (2024). Jaggery (Guda/Gur): A better paediatric sweetener alternative – A narrative review. Journal of Ayurveda and Integrated Medical Sciences, 10(3), Article 41.
- Kumar, Abhai & Singh, Smita. (2020). The benefit of Indian jaggery over sugar on human health. 10.1016/B978-0-12-816918-6.00016-0.
