Jaggery is a type of sweetener contains more nutrients. Jaggery, known as “gur” in India, is an unrefined natural sweetener made from sugarcane juice or palm sap. It is rich in nutrients compared to refined sugar and has a distinct molasses-like flavor.
Jaggery nutritional value per 100g provides numerous health benefits.
Jaggery Nutritional Value
Minerals
Jaggery contains calcium, magnesium, potassium, phosphorus, iron, manganese, zinc, copper, and chloride that is loaded with minerals.
Essential for heart and brain functioning and production of hormones and enzymes.
Vitamins
Jaggery is also rich in different vitamins like vitamin A, B1, B2, B5, B6, C, D2, E, and nicotinic acid.
Vitamin B6 in jaggery aids in brain functioning and energy metabolism.
Antioxidants:
Antioxidants like Syringaresinol, Medioresinol, Coniferyl alcohol, sinapyl alcohol, and 3-hydroxy-1-(4-hydroxy-3,5 dimethoxy phenyl)-1 propanonein jaggery helps fight oxidative stress and inflammation.
Phenolics:
280–320 mg/100 g
Calories:
Jaggery is high in calories with 383 kcal in it which provides instant energy.
Carbohydrates:
It contains 98g carbohydrates in it per 100 g and can be treated as a primary energy source.
Sugar:
It contains 85 to 90g unrefined sugar in it, helps in slow absorption than the plain white sugar.
Protein:
Jaggery have 0.4g of protein per 100g contributes low intake of protein for body.
Fat:
Jaggery is a fat free ingredient, it has 0.1g of fat in it which is negligible.
Calcium:
Mainly calcium strengthens bones and teeth, jaggery has 40-80mg of calcium per 100g in it.
Iron:
It contains 11-15mg of iron in it helps in preventing anemia by increasing haemoglobin levels.
Potassium:
Jaggery has 1050mg of potassium per 100g aids in maintaining electrolyte balance and mainly in heart health.
Magnesium:
Have 70-80mg magnesium in jaggery helps in support muscle and nerve functioning.
Phosphorus:
Jaggery contains 20-40mg per 100g phosphorus contributes to bone health and energy metabolism.
Types of Jaggery
Sugar jaggery
A rich-flavored jaggery that can be used to reduce the spiciness of gravies and in desserts
Coconut jaggery
A semisolid jaggery made from unfermented coconut sap that’s rich in magnesium and iron. It can be used as a sugar substitute in desserts or to reduce the spiciness of dishes.
Palm jaggery
Also known as Khajoor Gur, this jaggery is made from palm trees and is rich in potassium. It has a chocolate-like flavor and retains its nutrients well, even after processing. Palm jaggery is considered to be one of the healthiest types of jaggery because it has a low glycemic index.
Marayoor jaggery
A well-known jaggery from the Marayoor town in Kerala’s Idukki district. It’s made by farmers from the Muthuva tribe and is widely consumed in southern India.
Palmyra jaggery
A creamy white to yellowish jaggery made from the sap of the palmyra palm tree. It’s a popular choice in West Bengal’s culinary traditions.
Toddy palm jaggery
A golden brown jaggery made from boiling the sap of toddy palm. It’s a specialty of Myanmar.
Pure, organic jaggery is usually dark brown in color. White or light brown jaggery may be adulterated with chemicals and artificial colors.
Health Benefits of Jaggery
High in Micronutrients:
Jaggery contains trace minerals like iron, potassium, magnesium and phosphorus compared to refined white sugar.
Boosts Energy:
The complex sugars in jaggery provides sustained energy release compared to instant spike which can be caused by sugar.
Aids Digestion:
Jaggery acts as a mild laxative and helps to detoxify the liver and digestive tract.
Prevents Anemia:
As jaggery is rich in iron makes it beneficial for people prone to anemia and especially for women.
Boosts Immunity:
The antioxidants and minerals in jaggery help strengthen the immune system.
Respiratory Health:
Often used in traditional remedies to alleviate cold, cough, and respiratory issues.
While jaggery is healthier than refined sugar, it is still high in calories and should be consumed in moderation, especially for those managing weight or blood sugar levels.
