jaggery
Also known as: gud, palm sugar, gur
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Also known as: gud, palm sugar, gur
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A classic Maharashtrian curry featuring tender dried green peas in a tangy, spiced coconut gravy. This comforting dish gets its signature sour 'ambat' flavor from kokum and is perfectly balanced with a hint of jaggery.
A unique Konkani stir-fry featuring turkey berries, known for their distinct bitter taste. This simple 'upkari' balances the bitterness with sweet jaggery, spicy chilies, and a savory tempering, creating a truly memorable side dish.
A simple yet flavorful South Indian stir-fry where bitter gourd is cooked with aromatic spices and a touch of jaggery to balance the bitterness. A healthy side dish that pairs perfectly with rice and sambar.
A classic Mangalorean curry featuring tender pumpkin cubes in a fragrant, spicy coconut gravy. The blend of sweetness from pumpkin and jaggery with the tang of tamarind makes this a comforting and unique dish, perfect with steamed rice.
Jaggery is often considered a healthier alternative to refined sugar because it retains minerals like iron, magnesium, and potassium, which are stripped during sugar refining. It also contains antioxidants and is traditionally used to aid digestion. However, it is still primarily sugar and should be consumed in moderation.
Per 100g, jaggery contains approximately 383 calories and 99g of carbohydrates. While it offers some micronutrients, its caloric and carbohydrate content is similar to refined sugar, so portion control is important for managing energy intake.
Jaggery is often preferred over refined sugar due to its mineral content (iron, magnesium, potassium) and antioxidants. It also provides a slightly slower release of energy compared to refined white sugar. However, both are simple sugars, and jaggery should not be considered a 'health food' to be consumed in large quantities.
Yes, jaggery is typically vegan. It is made from the concentrated sap of palm trees (like date palm or coconut palm) or sugarcane juice, which are entirely plant-based sources. No animal products are involved in its traditional production.
While jaggery has a slightly lower glycemic index than refined sugar, it is still a form of sugar and can significantly raise blood glucose levels. Diabetics should consume jaggery with caution and in very limited amounts, monitoring their blood sugar, or consult a healthcare professional.
Yes, jaggery is naturally gluten-free. It is derived from sugarcane or palm sap and does not contain wheat, barley, rye, or any gluten-containing grains, making it suitable for individuals with celiac disease or gluten sensitivity.
jaggery is a versatile ingredient found in cuisines around the world. With 383 calories per 100g and 0.1 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the condiment category with complete nutrition information.
View all condiment →Jaggery can be used as a natural sweetener in various dishes, desserts, and beverages. It's commonly grated or melted and added to curries, sweets like ladoos and chikkis, and even hot drinks like tea or coffee, imparting a rich, caramel-like flavor.
Jaggery has a rich, complex flavor profile that is often described as caramel-like, molasses-like, or slightly smoky, with earthy undertones. Its taste can vary slightly depending on whether it's made from sugarcane or palm sap, offering a more nuanced sweetness than white sugar.
Jaggery should be stored in an airtight container in a cool, dry place, away from direct sunlight and moisture. This prevents it from melting, becoming sticky, or attracting pests. Properly stored, it can last for several months to a year.
Good quality jaggery is typically firm, dark brown to golden brown in color, and free from impurities like dirt or excessive saltiness. It should have a natural, sweet aroma. Avoid jaggery that is too soft, crumbly, or has a chemical smell, as these can indicate poor quality or adulteration.
