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How Many Calories are Present in Jaggery?

There are approximately 383 calories in jaggery. Also referred to as ‘gur’ in India,  this is a more natural sweetener as compared to refined sugar. Jaggery is primarily made up of molasses and is nutrient rich – containing a good mixture of calories, sucrose, glucose, fructose, protein, iron, manganese, and potassium. In addition, jaggery aids digestion, helps in the prevention of anaemia, and boosts immunity. However, while consuming this superfood, exercise caution, as over-consumption can lead to weight gain and can even cause diabetes. To learn more, refer to the article here.

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Jaggery, also called ‘gur’ colloquially, is considered a more natural sweetener compared to sugar. Famous throughout the length and breadth of Africa and Asia, it contains molasses, and you could say that it is a type of unrefined sugar. Jaggery has been given the title ‘superfood sweetener’ because of its value as a nutrition-based food. With a very sweet taste, you will find some calories in jaggery.

Let’s take a look at the calories in different quantities of jaggery:

 

Calorie Count (approx.)

Jaggery Calories per 100 g

383

Jaggery Calories per teaspoon

19

Jaggery Calories per 20 g

76

So, if you are wondering about jaggery’s calories, 100 g contains approximately 383 calories. However, you would probably consume much less than this, about say, 20 g or 1 tablespoon.

Nutritional Value of Jaggery - Facts

The nutritional value of jaggery can be determined by examining its components. If consumed in small quantities, jaggery may benefit your health. Interestingly, the colour of jaggery ranges from a light golden brown to a dark brown shade. Indians who know their jaggery well state that the light variety is better in quality. Typically, this contains 70% or more sucrose and below 10% of isolated fructose and glucose. Additionally, this type of jaggery has 5% of minerals, making it nutritionally rich. The table below shows the jaggery nutrition facts and its constitution:

Jaggery Nutrition Facts

Jaggery Nutritional Value Per 100g

Calories

383

Sucrose

65-85 g

Glucose and Fructose

10-15 g

Protein

0.4 g

Fat

0.1 g

Iron

11 mg

Magnesium

70-90 mg

Potassium

1050 mg

Manganese

0.2-0.5 mg

The jaggery nutritional value per 100 gm, approximately a half-cup serving, consists of approximately 98 grams of carbohydrates and less than 1 gm of fat, protein, and fibre. 100 gm of jaggery has 383 calories, but this much wouldn’t be consumed at one time. At most, a tablespoon or 20 gm is consumed at once.

Did You Know?

Almost 70% of the world’s jaggery is produced in India! It is mostly made from sugar cane. However, in some parts, jaggery is also made from the date palm.

Is Jaggery Better Than Sugar?

Yes, jaggery is considered to be better than sugar. The main reason for this is that the former contains more nutrients due to its high molasses content. Molasses, a by-product obtained during the process of making sugar, is removed while making refined sugar. This reduces the nutritional value of refined sugar. On the other hand, jaggery does not go through any excessive treatment during its manufacturing process, which retains the nutritional value of molasses in the final product.

Health Benefits of Jaggery Consumption

At first glance, looking at the high calorific content of jaggery, one may not consider it healthy. However, if consumed in limits, jaggery has many health benefits and you can gain from the following advantages:

1. For Digestion

In India, it is common to eat a tiny piece of jaggery after meals as it is meant to aid in digestion. It also relieves constipation

2. Prevention of Anaemia

As jaggery contains around 11 mg of iron in 100 g, it is thought of as a good iron source. This is 61% of your daily iron intake requirement. So, if you have a low iron intake, you could consume small amounts of jaggery to increase your iron intake. Furthermore, some evidence suggests that the iron sourced from jaggery is easily absorbed by the human body, so this makes it a sought-after iron source. 

3. Improved Immunity

People in India believe that jaggery is the complete cure for certain ailments. Although there is no scientific evidence to prove this, it is probable that because jaggery has a high content of calories, it tends to boost energy. This may often aid in the recovery process of people who have turned weak from any illness.

Adverse Effects of Consuming Jaggery

It is clear that jaggery has multiple health benefits, but let’s not forget about its adverse effects. Yes, even the humble jaggery has certain side effects, especially if over consumed. Read on to know:

  1. Weight Gain

    Jaggery has a very high calorie and sugar content. Hence, if jaggery is not consumed in moderation, it can lead to excessive weight gain.

  2. Diabetes

    The high sucrose content in jaggery can be dangerous for diabetic patients if it is consumed regularly. Hence, such patients must consult their doctor before including jaggery in their daily diet.

Conclusion

Jaggery may not be a refined form of sugar, but it does have a high sucrose content. This, in increased quantities, isn’t good for health. However, jaggery creates a good sugar replacement if eaten in small quantities, and as it is very sweet, only a little can or should be added for the right sweetness! While consuming the right food can go a long way in ensuring good health for you and your family, you must also ensure that you have a safety net to meet any unforeseen medical emergencies. This is where health insurance can help you. So, wait no more! Head to Finserv MARKETS to gain from the best health insurance schemes now!

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FAQs on Calories in Jaggery

✔️How is jaggery prepared?

The process to make jaggery consists of three steps. First, the canes or palms are pressed to extract the sap (sweet juice). The sap is left standing in special containers, so sediment is allowed to settle at the bottom. After the settling process, it is strained to reveal clear liquid. This is poured into a pan with a flat bottom and then boiled. A kind of paste forms, which has a consistency like dough. Transferred into moulds to cool, jaggery takes its final form.

✔️Can I eat jaggery every day?

 Yes, you can consume jaggery every day. It is recommended to have a small quantity of jaggery after meals daily to prevent constipation.

✔️How much jaggery should I eat every day?

Jaggery has a high-calorie content and so you should limit your jaggery intake to one teaspoon per day. Although sweets containing jaggery may tempt you, do pay attention to the nutritional content in jaggery and then decide how much to consume.

✔️Is jaggery gluten-free?

Yes, jaggery is gluten-free.

✔️Can I add jaggery to milk instead of sugar?

Yes, you can jaggery to milk as a replacement for sugar.