palm sugar
Also known as: jaggery sugar, coconut palm sugar, gur, Gula Melaka, Taal misri
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Also known as: jaggery sugar, coconut palm sugar, gur, Gula Melaka, Taal misri
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Palm sugar is often considered a healthier alternative to refined white sugar due to its lower glycemic index, which causes a slower rise in blood sugar. It also retains trace minerals like potassium, iron, and calcium, and contains inulin, a prebiotic fiber beneficial for gut health. However, it is still a sugar and should be consumed in moderation.
Nutritionally, 100g of palm sugar contains about 380 calories and 99.9g of carbohydrates, similar to white sugar. The key difference lies in its micronutrient content and glycemic index. Palm sugar retains trace minerals and has a lower GI, whereas white sugar is highly refined and lacks these benefits.
While palm sugar has some nutritional advantages over refined sugar, it is still high in calories and carbohydrates (380 calories per 100g). Consuming too much of any sugar, including palm sugar, can contribute to weight gain. For weight loss, it's best to limit overall sugar intake.
Palm sugar has a lower glycemic index than regular table sugar, meaning it causes a slower, less drastic rise in blood sugar. However, it is still a carbohydrate and will affect blood glucose levels. Diabetics should consume palm sugar in very limited quantities and monitor their blood sugar carefully, consulting with a healthcare professional.
Yes, pure palm sugar derived directly from the sap of palm trees is naturally vegan and gluten-free. It is a plant-based sweetener. Always check the ingredient label, especially for processed forms, to ensure no other additives have been included.
Palm sugar has a rich, caramel-like flavor with a slightly smoky or nutty undertone, distinct from the plain sweetness of white sugar. It's widely used in Southeast Asian and Indian cuisines for both sweet and savory dishes, such as curries, desserts, sauces, and marinades, adding depth and complexity.
palm sugar is a versatile ingredient found in cuisines around the world. With 380 calories per 100g and valuable 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 →Yes, palm sugar can generally be substituted for other sugars like brown sugar or white sugar, often in a 1:1 ratio by weight, though you might adjust to taste due to its distinct flavor. Its texture can vary from soft paste to hard blocks, which may require grating or dissolving before use.
Palm sugar should be stored in an airtight container in a cool, dry place away from direct sunlight. This prevents it from absorbing moisture and becoming sticky or hardening excessively. If it comes in a block, it can be wrapped tightly.
Good quality palm sugar typically has a deep golden to dark brown color and a firm but slightly pliable texture if in a block or paste form. Avoid products with a very light color, which might indicate excessive refining or mixing with other sugars. Look for pure palm sugar without added ingredients.
Yes, one of the main benefits of palm sugar is its lower glycemic index (GI) compared to refined white sugar. This means it causes a slower and more gradual increase in blood sugar levels, which can be beneficial for managing energy levels and blood glucose.
