Jaggery is a traditional sweetener made by boiling and concentrating sugarcane juice or palm sap. It’s available in solid, powdered, and liquid forms, and has been used for centuries in South Asia and other parts of the world.

Compared to refined sugar, jaggery retains more natural nutrients and antioxidants, which makes it a more nutrient-dense alternative. Still, it’s classified as an added sugar and should be consumed in moderation.

Provides More Nutrients Than Refined Sugar

Refined sugar goes through multiple processing steps that remove natural minerals and vitamins. During the production of white sugar, substances like clarifiers and bleaching agents are used, stripping away nutrients.

Jaggery, on the other hand, is unrefined and maintains many of the original nutrients found in sugarcane and palm sap. These include calcium, potassium, magnesium, iron, phosphorus, zinc, copper, and small amounts of folic acid.

However, the amount of these nutrients in a standard serving is minimal. For example, you’d need to eat a quarter cup of jaggery to get 10% of your daily potassium needs—whereas a single banana provides the same amount with added fiber and other vitamins.

Jaggery should not be used as a primary source of nutrition. Instead, it should be enjoyed in small portions, mainly as a natural flavor enhancer.

Contains Antioxidants

Jaggery provides antioxidants like phenols and phenolic acids that help fight oxidative stress by neutralizing free radicals. This may help lower the risk of chronic conditions such as heart disease and certain cancers.

The antioxidant content in jaggery can vary depending on how it’s processed and the source plant. Although it has more antioxidants than refined sugar, it’s not a significant dietary source. You’re better off getting antioxidants from fruits, vegetables, spices, and green tea.

How Is Jaggery Made?

Jaggery is made by boiling sugarcane juice or palm sap to concentrate the liquid. The mixture is then filtered and heated to about 248–252°F (120–122.2°C), depending on the intended product form.

The final result contains small sugar crystals, molasses, and trace vitamins and minerals. Jaggery is known for its deep golden to dark brown color and rich, molasses-like flavor.

Nutrition of Jaggery

Although jaggery contains more nutrients than white sugar, the quantities are small. A typical 1-tablespoon (15-gram) serving of jaggery contains:

  • Calories: 60

  • Fat: 0 g

  • Protein: 0 g

  • Carbohydrates: 14 g

  • Fiber: 0 g

  • Calcium: 20 mg (2% DV)

  • Iron: 0.36 mg (2% DV)

To meet even 10% of your calcium needs, you’d need to consume six tablespoons of jaggery, which is not recommended due to the sugar content. Foods like vegetables, dairy, and legumes are much better sources of essential nutrients.

Like all sugars, jaggery is composed mostly of carbohydrates. Eating large amounts may increase the risk of blood sugar spikes, weight gain, and other health concerns.

Risks of Jaggery

As an added sugar, jaggery should be consumed cautiously. On average, people in the U.S. consume about 270 calories from added sugars per day—well over recommended limits.

The American Heart Association recommends:

  • Women: no more than 6 teaspoons (25g) of added sugar/day

  • Men: no more than 9 teaspoons (38g) of added sugar/day

High intake of added sugars is linked to obesity, fatty liver disease, high blood sugar, and cardiovascular issues. For people with diabetes or prediabetes, even natural sugars like jaggery can lead to blood glucose spikes and complications.

To protect your health, limit all sources of added sugar—whether refined or unrefined.

Is It Healthier Than Sugar?

Jaggery contains more nutrients than refined white sugar, including trace amounts of minerals and antioxidants. However, because it's typically consumed in small amounts, the health benefits are minimal.

While jaggery is slightly more nutritious, both jaggery and white sugar are added sugars. Excessive intake of either can harm your health. The best approach is to limit added sugars altogether and focus on nutrient-rich whole foods.

Tips for Consuming Jaggery

Jaggery can be used similarly to white sugar in both sweet and savory dishes. Here are some simple ways to use it:

  • Stir into tea or coffee

  • Sprinkle over oatmeal or porridge

  • Use in baking as a sugar substitute

  • Add to sauces, dressings, or marinades

  • Melt into syrups for desserts

Although jaggery is a versatile and flavorful ingredient, be mindful of how much you use. Try to keep it as an occasional treat, not a daily staple.

A Quick Review

Jaggery is an unrefined sweetener made from sugarcane juice or palm sap. It retains more minerals and antioxidants than refined sugar, but typical serving sizes are too small to provide meaningful nutrition.

Like any added sugar, jaggery should be enjoyed in moderation. For better overall health, focus on eating more fruits, vegetables, whole grains, and lean proteins, and keep added sugars—refined or not—to a minimum.