Per 100 g, Jaggery has 383 kcal and Sugar has 387 kcal. A typical serving of Jaggery (1 piece, 20 g) has 77 kcal and 0.1 g protein, and a typical serving of Sugar (1 tsp, 5 g) has 19 kcal and 0 g protein.
Better for weight loss
Tie
They are close: 383 vs 387 kcal per 100 g, with similar protein and fibre. Portion size matters more than the pick. Both are added sugar, so the amount you use matters far more than which one.
More protein per calorie
Tie
Neither contains meaningful protein (0.4 g vs 0 g per 100 g).
More fibre per calorie
Tie
Both are low in fibre (0 g vs 0 g per 100 g). Add vegetables or salad to the meal.
For weight loss, how much Jaggery or Sugar you use matters far more than which one you pick. Measure it by the teaspoon and count it in your daily calories.
The extra iron and calcium in jaggery are real but small at normal portions. Your body still handles jaggery as sugar.
| Per 100 g | Jaggery | Sugar |
|---|---|---|
| Calories | 383 kcal | 387 kcal |
| Protein | 0.4 g | 0 g |
| Carbohydrates | 98 g | 100 g |
| Fat | 0.1 g | 0 g |
| Fibre | 0 g | 0 g |
| Sugar | 97 g | 100 g |
| Sodium | 30 mg | 1 mg |
| Calcium | 80 mg | 1 mg |
| Iron | 4 mg | 0.1 mg |
| Potassium | 140 mg | 2 mg |
| Vitamin C | 0 mg | 0 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Jaggery, 1 piece (20 g)
77 kcal
0.1 g protein · 19.6 g carbs · 0 g fat · 0 g fibre
100 kcal = about 26 g
Full nutrition for Jaggery →Sugar, 1 tsp (5 g)
19 kcal
0 g protein · 5 g carbs · 0 g fat · 0 g fibre
100 kcal = about 26 g
Full nutrition for Sugar →Sugar has more: 387 kcal per 100 g against 383 kcal. A typical serving of Jaggery (1 piece, 20 g) has 77 kcal and 0.1 g protein, and a typical serving of Sugar (1 tsp, 5 g) has 19 kcal and 0 g protein.
Neither has a clear edge. They are close: 383 vs 387 kcal per 100 g, with similar protein and fibre. Portion size matters more than the pick. Both are added sugar, so the amount you use matters far more than which one. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Neither contains meaningful protein (0.4 g vs 0 g per 100 g).
About 26 g of Jaggery or 26 g of Sugar gives you 100 kcal.
Get an Indian diet plan with your exact portions of jaggery, sugar and everything else you eat, built around your goal by NASM-certified Coach Himanshu.