Jaggery Calories & Nutrition (गुड़)

Jaggery has 35 calories per 1 piece (350 kcal per 100 g)

Sweets & Desserts Health Rating: 2/10 Best time: After a meal
35 kcal

Jaggery Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Jaggery broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
1 piece standard 10 g 35 kcal 0.2 g 8.5 g 0 g
2 pieces 20 g 70 kcal 0.4 g 17 g 0 g
3 pieces 30 g 105 kcal 0.6 g 25.5 g 0 g
100 g 100 g 350 kcal 2 g 85 g 0 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Jaggery to your thali See the total calories of your whole meal.
Nutrition Facts — Jaggery (per 1 piece)
Nutrient Per serving Per 100 g % DV*
Calories 35 kcal 350 kcal 2%
Protein 0.2 g 2 g 0%
Carbohydrates 8.5 g 85 g 3%
Fat 0 g 0 g 0%
Fiber 0 g 0 g 0%
Sugar 8.4 g 84 g 17%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 0.2 g · 2%
Carbs 8.5 g · 98%
Fat 0 g · 0%
Burn it off

Minutes of activity to burn 35 kcal (70 kg adult):

Brisk walking 7 min
Cycling 5 min
Running 4 min
Yoga 10 min

Is Jaggery good for weight loss?

Best kept occasional

Jaggery carries roughly 350 kcal per 100 g, which is on the very high side for an everyday Indian food. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Jaggery good for muscle gain?

Mainly an energy food

Jaggery provides about 2 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 0.6 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Jaggery

Treat it as an occasional dessert — one piece or a small katori is a sensible portion. Having it straight after a meal is better than eating it on an empty stomach.

About Jaggery

Unrefined cane sugar, eaten after meals and used in sweets.

Frequently asked questions about Jaggery

1 piece jaggery (10 g) contains approximately 35 calories, along with 0.2 g protein, 8.5 g carbohydrates and 0 g fat.

1 piece gud (10 g) mein lagbhag 35 calorie aur 0.2 g protein hota hai. Isme 8.5 g carbs aur 0 g fat bhi hota hai.

1 पीस गुड़ (10 ग्राम) में लगभग 35 कैलोरी और 0.2 ग्राम प्रोटीन होता है। इसमें 8.5 ग्राम कार्बोहाइड्रेट और 0 ग्राम फैट भी होता है।

100 g of Jaggery contains about 350 calories, 2 g protein, 85 g carbs and 0 g fat.

2 pieces works out to roughly 70 calories and 0.4 g of protein in total.

Best kept occasional. Jaggery carries roughly 350 kcal per 100 g, which is on the very high side for an everyday Indian food. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Jaggery contains about 2 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Jaggery provides roughly 85 g of carbohydrates and 84 g of sugar per 100 g. That is a fairly carb-heavy food, so smaller servings are sensible. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Jaggery is best eaten at after a meal.

For a 70 kg adult, burning the roughly 35 calories in 1 piece jaggery takes brisk walking for about 7 minutes, or cycling for about 5 minutes, or running for about 4 minutes, or yoga for about 10 minutes.

Compare Jaggery with other foods

Jaggery vs Chocolate Eclair Jaggery vs Sponge Cake Jaggery vs Aloo Halwa Jaggery vs Amla Murabba Jaggery vs Apple Kheer

Similar foods in Sweets & Desserts

Chocolate Eclair

120 kcal

Sponge Cake

152 kcal

Aloo Halwa

152 kcal

Amla Murabba

31 kcal

Apple Kheer

122 kcal

Atta Ladoo

137 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.