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Let me just make this plain and intelligible:

This article compares two natural sugars: palm sugar and jaggery, taking practically everything they have into account to determine which is a healthier choice for you.

Who can say? Your favorite may turn out to be your least favorite.

Without a doubt, both palm sugar and jaggery taste delicious and are high in nutrients. But we must be certain. Furthermore, these sugar derivatives are comparable. Color, flavor, use, and so forth are all similar.

But, hey, they’re not the same. Clearly, there must be variances. So come with me as we decipher the two most perplexing essential culinary ingredients in only 2 minutes.

What is Palm Sugar?

Palm Sugar Vs Jaggery (How Are They Different?)

Palm sugar is a natural sweetener derived from the sap of coconut palm flower buds.

This sugar with a faint caramel taste is a big hit in Southeast Asian and African cookery. This comprises hearty curries, rice meals, drinks, sweets, and candies.

Related Post: Palm Sugar Vs Coconut Sugar

What is Jaggery?

Jaggery is an unrefined natural sweetener produced in Asia and Africa.

It is a form of sugar that is manufactured from sugarcane and palm sap without removing the beneficial molasses.

It ranges in color from golden brown to dark brown and is available in solid, liquid, and powder form.

They are ideal for desserts or drinks.

Is it Good to Eat Jaggery Daily?

Yes, consuming Jaggery daily is super healthy.

Many people are unaware that Jaggery has several health advantages in addition to its taste.

Jaggery is an unprocessed kind of sugar that includes minerals and vitamins extracted from sugarcane.

And, according to Ayurveda, because of its Ushna (hot) nature, consuming Jaggery everyday, particularly after meals, aids digestion.

Among other numerous benefits are:

  • They provide both heat and quick energy for your body.
  • Because of the potassium content, it promotes weight reduction by limiting water retention in the body.
  • It reduces constipation by acting as a laxative and activating digestive enzymes.


However, the adage “too much of anything is bad” also applies here.

It is best not to drink too much jaggery since it might irritate your stomach and worsen certain health conditions. (I’ll elaborate later)

Palm Sugar Vs Jaggery: Key Differences

1. Nutrition Information for Jaggery

100 grams of Jaggery, or half a cup, may contain:

  • Calories: 38. 3
  • Sucrose: 6585 grams.
  • Fructose and glucose: 1015 grams.
  • Protein: 0.4 grams.
  • Fat: 0.1 grams.
  • Magnesium: 70-90 mg or 20% of the RDI.
  • Iron: 11 mg or 61% of the RDI.
  • Manganese: 0.20.5 mg or 1020% of the RDI.
  • Potassium: 1050 mg or 30% of the RDI.

However, this 100-gram (3.5-oz) amount is just too large to ingest in one sitting.

You should eat roughly a tablespoon (20 grams) or a teaspoon (7 grams).

Furthermore, Jaggery sugar has a significant quantity of B vitamins and minerals, such as phosphorus, calcium, zinc, and copper.

Related Post: Palm Sugar Vs Cane Sugar

2. Nutrition Information of Palm sugar

One tablespoon of palm sugar contains:

  • Calories: 54
  • Protein: 0 grams
  • Fat: 0 grams
  • Carbohydrates: 15 grams
  • Fiber: 0 grams
  • Sugar: 15 grams

Palm sugar is a good source of:

  • Potassium
  • Phosphorus
  • Zinc
  • Iron
  • Copper

3. Glycemic index level

The glycemic index of jaggery may reach 84.4. As a result, diabetics should avoid eating jaggery.

Furthermore, diabetic patients are advised to monitor or limit their consumption of sugary meals and sweets, since this all contributes to high blood sugar levels.

However, continuing research indicates that palm sugar for diabetes is a better option to jaggery and ordinary sugar due to its very low glycemic index score of 35.

I also want you to consider their calorie density.

Palm sugar seems to contain more of it, and remember that eating more calories than you burn increases your risk of cancer and other chronic health issues.

And for asthmatic patients?

Jaggery’s purifying activity in the lungs and respiratory system aids in breathing, therefore YES, it may assist with asthma.

People who are constantly exposed to dust and dirt may also find Jaggery beneficial since it helps to keep their airways healthy.

4. Taste and versatility

In terms of adaptability, palm sugar takes the lead over jaggery.

Palm sugar is a natural sweetener that may be used in practically any recipe.

Because of the deep, rich flavor that gives it its particular taste, it is ideal for flavoring drinks, curries, rice dishes, sweets, and candies.

Jaggery is also beneficial in the preparation of bread, candies, cakes, and other baked products and desserts. However, it is not as prevalent in curries and rice meals.

Surprisingly, the flavors of palm and jaggery sugar are identical.

While palm sugar has a caramel-like flavor with a unique palm flavor that is light and sweet, jaggery has a sweeter taste that is similar to a mix between spicy molasses and buttery caramel.

Taste, on the other hand, is a question of personal choice. However, since jaggery is sweeter than palm sugar, you should use less of it.

5. Appearance

Palm sugar, when granulated, resembles brown sugar but is less sticky. It also has the appearance of turbinado or demerara sugar, although it is not as glossy or crystal-like.

As previously stated, Jaggery ranges in color from light golden to dark brown. It is also worth noting that the color of this sweetener is vital in determining its purity.

Related Post: Best Palm Sugar Substitutes


Palm sugar vs Jaggery: Who Wins?

If you haven’t missed a single word on this page, you’ll realize that both sugars are fundamentally healthful.

However, since it all comes down to personal tastes and product availability, I’ll let you decide who wins.

However, if you want to live a healthy lifestyle, I strongly advise you to use any of these sweeteners in moderation.


What is the difference between jaggery and palm jaggery?

Palm jaggery is a significantly sweeter kind of jaggery with a melt-in-your-mouth feel. This kind of jaggery is created by extracting palm sap then manually boiling and churning it. This jaggery has the sweetness of dates as well as the nutritious advantages of dates.

What is the difference between palm sugar and cane sugar and jaggery?

The Distinctive Characteristics of Palm Sugar and Cane Sugar

The source of origin is the most visible main difference between palm sugar and cane sugar. Although they are both plant-based sugars, jaggery is manufactured by decreasing the sap of coconut palms, whilst cane sugar is generated by reducing sugar from cane juice.

What makes palm sugar different?

This natural sweetener is created by boiling palm flower sap until it is converted to sugar crystals. It is referred to as unrefined sugar since it has undergone little processing and contains no chemicals.

What is the main difference between sugar and jaggery?

In contrast to sugar, which has a granular texture, jaggery is usually a semisolid mass. According to 2020 study, jaggery is often golden yellow in hue, with a sweet, winy scent and a flavor akin to brown sugar or molasses. A good grade jaggery comprises around 70% sucrose.

Can diabetics eat palm jaggery?

Date palm jaggery is safer for diabetics since it has a higher nutritional content and a lower glycemic index than sugarcane jaggery. However, as compared to palm sugar, the glycemic index of palm jaggery is high (41). As a result, diabetics should consume as little palm jaggery as possible.

Is palm sugar and jaggery same?

Palm sugar is produced by boiling palm tree sap, while jaggery is produced by boiling sugarcane juice.

Which is better palm sugar or jaggery?

Which is better for you, palm sugar or jaggery? Palm sugar is often healthier than jaggery. Its natural sugar is produced without the use of any chemicals. Palm sugar is also somewhat lower in calories and has a low glycemic index.

Is palm sugar the healthiest sugar?

Palm sugar is a healthier alternative to refined sugar since it contains less glucose and has a lower glycemic index. The glycemic index of palm sugar is low. It is less taxing on the heart than sugar or other sweets and helps to keep blood sugar levels stable.

Is palm sugar OK for diabetics?

Palm Coconut Sugar

Although coconut palm sugar has a low glycemic index, the American Diabetes Association recommends treating it the same as conventional sugar since it includes the same number of calories and carbohydrates.

Do you refrigerate palm sugar?

Palm sugar blocks and discs may be stored in a cold, dark area, such as a pantry, however paste palm sugar should be refrigerated. When stored properly, block palm sugar may be stored forever.

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