Updated on 10 Dec 2025
Jaggery, also called Gur, is more than just a natural sweetener. It’s known to boost metabolism, soothe sore throats and offer several other health benefits. In Ayurveda, jaggery is often combined with other remedies to help with coughs and congestion. During winter, eating jaggery can help keep your body warm and protect against seasonal illnesses.
With its amazing benefits and nutritional value, jaggery is considered a true superfood. Let’s take a closer look at what makes it so special.
What is jaggery?
Jaggery is an unprocessed sweetener made by boiling sugarcane juice (or date palm sap) until it thickens and solidifies into blocks or powder. Unlike refined sugar, it retains natural minerals and vitamins, including iron and potassium, making it a more nutritious alternative.
What are the health benefits of jaggery?
Below are a few of the potential health benefits of jaggery:
- Boosts immunity: Jaggery contains minerals and antioxidants, such as iron, zinc, selenium and phenolic compounds, that may help support immune function and neutralise free radicals.
- Aids digestion: Jaggery can prevent bowel problems like constipation and indigestion by activating the digestive organs.
- Detoxifies the body: Jaggery helps remove harmful substances from the lungs, stomach and intestines. It acts as a natural detoxifier and keeps the body clean.
- Provides relief from asthma and allergies: Jaggery is an excellent source of iron, and regular consumption of it improves haemoglobin levels. By improving haemoglobin levels, breathing and oxygen-carrying capacity are improved, relieving people with allergic asthma. The anti-allergic effect of jaggery also comes from selenium.
- Sustained energy: As a form of complex carbohydrate, jaggery is absorbed slowly, providing a more sustained release of energy compared to refined sugar and reducing the likelihood of energy crashes.
- Balances body salts: Jaggery contains potassium, which helps maintain the body's electrolyte balance. This prevents dehydration and keeps the body healthy.
- Relieves menstrual pain: Jaggery is rich in folate and iron, which promote blood circulation during menstruation to alleviate pain.
- Prevents anaemia: Jaggery is a natural source of iron, which plays a crucial role in the production of haemoglobin and red blood cells. Regular consumption can help improve iron levels and alleviate symptoms associated with anaemia.
- Improves skin health: Jaggery is believed to help cleanse the blood and support the removal of toxins. By promoting overall detoxification, it may contribute to healthier, clearer skin.
- Improves heart health: Jaggery contains a lot of potassium, which is important for regulating blood pressure and heart function and can help to prevent heart diseases. Magnesium present in jaggery helps protect blood vessels.
Nutritional value of jaggery
Unlike sugar, jaggery offers nutritional value beyond just empty calories, making it a healthier choice. Half a cup (100 grams) of jaggery may contain:
- Calories: ~383 kcal
- Carbohydrates: ~97 g
- Iron: ~11 mg (61% of daily requirement)
- Magnesium: 70–90 mg
- Potassium: ~1050 mg
- Calcium, phosphorus, zinc and copper: Present in small amounts
Is jaggery more nutritious than sugar?
Yes, jaggery has more nutrients than refined sugar because it retains molasses, a nutritious by-product of the sugar-making process that is removed in refined sugar. The presence of molasses provides small amounts of micronutrients, making jaggery a more nutritious option than refined sugar.
However, jaggery has a high glycaemic index, as it is rich in sucrose and is calorie-dense. This implies that it might boost blood sugar levels. People with diabetes should consume it in moderation. If you have any underlying health concerns, it is always wise to check with your doctor before changing your diet.
Conclusion
Jaggery is a natural source of nutrients that can support immunity, improve digestion, promote heart health and help prevent anaemia. Replacing sugar with jaggery in tea, coffee or desserts is a small step towards better health.
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Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.