Fats & sweeteners · Veg
Jaggery calories & nutrition
गुड़
Quick answer
Jaggery, 1 small piece (≈10 g): about 35 kcal, 0.2 g protein, 8.5 g carbs and 0 g fat. Per 100 g (cane jaggery): 354 kcal and 1.9 g protein.
Jaggery (gur) is unrefined cane sugar. It keeps small amounts of minerals, but nutritionally it's still sugar.
Nutrition per serving
Choose a serving size. Values are for cane jaggery.
1 small piece (≈10 g)
35kcal
0.2 g protein · 8.5 g carbs · 0 g fat
| Calories | 35 kcal |
|---|---|
| Protein | 0.2 g |
| Carbohydrates | 8.5 g |
| Fat | 0 g |
| Fibre | 0 g |
Nutrition per 100 g
For cane jaggery.
| Calories | 354 kcal |
|---|---|
| Protein | 1.9 g |
| Carbohydrates | 84.9 g |
| Fat | 0.2 g |
| Fibre | 0 g |
| Calcium | 107 mg |
| Iron | 4.6 mg |
Is jaggery good for your goals?
Weight loss
Jaggery fits a weight-loss diet in measured portions (1 small piece (≈10 g): about 35 kcal). Total daily calories matter more than any single food.
Muscle building
Not a significant protein source (0.5 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
- Jaggery has almost as many calories as white sugar — swapping one for the other doesn't save calories.
- A small piece after meals is a reasonable sweet treat.
- If you have diabetes, treat jaggery like sugar and ask your doctor or dietitian how much fits.
Frequently asked questions
Answers calculated from IFCT 2017 values. Educational information only.
Jaggery, 1 small piece (≈10 g): about 35 kcal, with 0.2 g protein, 8.5 g carbohydrate and 0 g fat.
Jaggery, 1 teaspoon grated (≈5 g): about 18 kcal, with 0.1 g protein, 4.2 g carbohydrate and 0 g fat.
100 g of cane jaggery has about 1.9 g protein and 354 kcal — roughly 0.5 g of protein per 100 kcal.
Jaggery fits a weight-loss diet in measured portions (1 small piece (≈10 g): about 35 kcal). Total daily calories matter more than any single food.
Not a significant protein source (0.5 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
Source & method
Values per 100 g are from the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition, Hyderabad), food code I001 “Jaggery, cane”. Serving values are calculated from those figures; serving weights are typical household measures.
Last updated . Values vary with variety, brand and cooking. Not medical advice — nutrition disclaimer.