Jaggery : Nutrition, Health Benefits & How much in a Day

Jaggery : Nutrition, Health Benefits & How much in a Day

All About Jaggery (Gur)

Packed with a number of essential nutrients, jaggery is indeed a superfood. Jaggery boosts your metabolism and is a great source of energy. In ayurveda, jaggery has been used since ancient times to help treat a wide range of health problems including anxiety, migraines, indigestion and fatigue.

How is jaggery made?

Jaggery is made using traditional method which includes 3 steps

Step 1 : Extraction

  • Sugarcane are pressed to extract the sweet juice

Step 2 : Clarification

  • The juice is allowed to stand in large containers so that any sediment present settle in the bottom. Thereafter, it is strained

Step 3 : Concentration

  • The juice is placed in a very large flat bottomed pan and boiled
    During this process jaggery is stirred and all impurities are skimmed off the top until only a yellow, dough like paste remains

Health benefits of jaggery

  • Improves digestion
  • Assists in liver detoxification
  • Boosts immunity
  • Acts as a cleansing agent (lungs, stomach and intestine)
  • Prevents anemia
  • Acts as natural sweetner
  • Is rich in minerals
  • Helps in blood purification
  • Helps with respiratory problems
  • Good for women (helps with pms)
  • Amla with jaggery is good for men
All About Jaggery (Gur)

Jaggery tea recipe


  • Some ginger
  • 6 black pepper
  • 2 cardamom
  • 4 cloves
  • 1.5 cup water
  • Small piece of jaggery
  • 2 tsp black tea
  • 1/2 cup milk


  • In a small container add 1.5 cup water
  • Mix black pepper, cardamom and cloves properly
  • Bring the water to boil and add the ingredients
  • Add jaggery, make sure the jaggery is boiled and mixed properly in the water
  • Add the tea, let the mixture boil
  • Add milk as per your taste

Nutritional facts (1 tsp jaggery)

Carbs4-1 grams4 grams5.1 grams
Protein.01 grams0.01 grams

How much jaggery in a day?

  • For a normal person
  • 15-20 grams (3-4 tsp) daily
  • For a person with diabetes
  • 5-10 grams (1-2 tsp) daily
  • This quantity includes all the sugar your body needs. Do not consume this amount of jaggery and then sugar on top

Side effects of too much jaggery

  • May lead to high blood sugar
  • Weight gain
  • Intestinal infestation
  • Jaggery is considered quite warm
  • Limit consumption of jaggery in summers

Ways you can use jaggery

  • In desserts
  • In snacks like chikki and gur chana
  • In smoothies
  • Replacement for chocolate
  • In oatmeal and with milk

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