Jaggery (Gur) Benefits, Nutrition Value, Facts & Side Effects

Jaggery, also known as ‘Gur’ in Hindi, is quite a popular natural sweetener used as an alternative for sugar. It is essentially a type of unrefined sugar made primarily from raw, concentrated sugarcane juice that is boiled until it solidifies. Gur is not just better than white sugar—which only gives the body empty calories—it also cleanses the body, assists digestion, and provides decent amounts of minerals. Before we dig into understanding how jaggery benefits lifestyle, let us know how distinct it is from white sugar, honey, and brown sugar.

Jaggery Benefits

15 Benefits of Jaggery (Gur)

Planning to try and add jaggery to your diet? Here are some Gur benefits which you must know. 

1. Jaggery for Weight loss

It is one of the most popular benefits of eating jaggery, it facilitates quick digestion. Gur helps in cleansing the body by flushing out the toxins and also purifying the blood. The nutrients help to preserve the balance of electrolytes, thereby improving metabolism, and the presence of potassium allows water retention from which weight can be handled effectively.

Also Read: Health Benefits of Honey

2. Gur for Diabetic Patients

People with diabetes sometimes see jaggery as a healthier alternative to sugar, but the fact is that it often contains high sugar levels. In 10 grams of jaggery, almost 65% to 85% of sucrose is present. People with diabetes are also advised not to eat it daily. If you have diabetes and considering jaggery as an alternative for sugar, you should consult your doctor and then jump to any conclusion.

3. Helps in Preventing Constipation

It regulates certain digestive enzymes in the body which helps in proper bowel movements, thereby preventing constipation. Eating a small piece of jaggery serves as a diuretic that can help promote bowel movement.

4. Helps in Boosting Immunity

It contains antioxidants and essential minerals such as zinc and selenium, which can help prevent free-radical damage and improve infection tolerance. Jaggery (gur) also tends to boost the overall blood hemoglobin count. Hence, it is great for your overall immunity.

5. Helps in Preventing Respiratory Issues

It may be one of the most effective solutions for people with chronic respiratory tract issues. By having the same in a regular diet, one can stop asthma, bronchitis, etc. The trick is to eat jaggery along with some sesame seeds. It is a perfect blend to cure respiratory problems.

6. Helps in Fighting Cold and Flu

It helps in inducing heat in the body, which makes it a suitable companion in winters. Jaggery has a naturally soothing influence, which helps in fighting the common cold and flu. You can mix Jaggery in warm milk to get the best results or use it as a sweetener in your tea.

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7. Detoxifies the Body

By flushing out toxic chemicals from the bloodstream, it helps cleanse the liver and further helps detoxify the liver. So, if you want to detox your body quickly, bite yourself into a piece of jaggery. Jaggery price is reasonable, and it is easily available in the market too! Detoxing has never been so easy, isn’t it?

Also Read: Stevia Benefits

8. Controls Blood Pressure Levels

Jaggery contains essential nutrients like potassium and sodium that help in maintaining a proper balance of acids in the body, thereby controlling blood pressure levels. People with high blood pressure issues should have it regularly to have positive effects.

9. Purifies Blood

Jaggery is a natural blood purifier. It cleanses the blood, leaving a healthy body. A healthy body would mean safe blood, which will guarantee that it is protected from all illnesses.

10. Boosts Energy

One of the main Jaggery benefits is boosted energy. Unlike sugar, Jaggery is a complex carbohydrate that gradually energizes the body and keeps it energized for a longer period. It can also help in preventing weakness and fatigue.

11. Joint Pain Reliever

Many doctors recommend jaggery in the regular diet of an individual with joint pains. It should be eaten with a piece of ginger or with milk to pacify pains. 

12. Cooling Effect in Summers

Jaggery can help in maintaining the normal body temperature which is why Gur sharbat is largely consumed during summers to render a cooling effect in the body.

13. Relieves Menstrual Pains

Women often undergo severe menstrual pain and cramps during periods. Having warm Jaggery (Gur) with milk can help in soothing cramps and relieving pains. 

Also Read: Quinoa Jaggery Ladoo Recipe

14. Gur Helps in Preventing Anemia

One of the major Gur benefits is preventing anemia. It is high in iron as well as folate, which helps to produce RBCs in the body, making it a safe way to avoid anemia. Doctors also prescribe teenagers and pregnant women for their consumption.

15. Ensures Proper Intestinal Health

Jaggery has a rich magnesium content. 16 mg of the mineral is found in every 10 g of food. So, if even 10 grams of it were eaten, he or she would have reached 4% of this mineral’s everyday requirement in our lives. Consuming it daily will also result in healthy intestinal health.

16. Prevents Urinary Problems

Jaggery is considered a natural diuretic. Any problems that this nutritious food item daily consumption can quickly assist with are reducing inflammation of the bladder, promoting urination, and improving the steady flow of urine.

Jaggery(Gur) Nutritional Value and Facts

Jaggery is filled with Molasses, a nutritious by-product of the process of producing sugar, which is typically extracted when refined sugar is produced, which makes it a nutrient-rich product. As compared to refined sugar, the nutrition level in jaggery is quite high.

100 grams of Jaggery may contain:

Jaggery Calories383
Total Carbohydrates98.0 g
Fat0.1 g
Protein0.4 g
MineralsCalcium (80.0 mg), Iron (5.4 mg), Magnesium (160 mg), Phosphorus (40.0 mg), Potassium (140 mg), Sodium (30.0 mg), Selenium (1.4 mcg)
VitaminsNiacin (2.0 mg), Vitamin B6 (0.4 mg), Pantothenic Acid (1.0 mg)

Takedown from the figures of Jaggery Nutritional Value: Jaggery has little to no signs of any kind of fat, so without thinking about excessive fat consumption, you can easily add it to your diet. However, its sugar content is close to that of white sugar, so overconsumption should be avoided in patients who have diabetes. So, though replacing refined sugar with a sweetener that has more vitamins and minerals may be slightly ‘healthier, dominating jaggery in your diet is not advisable.

Jaggery Nutrition Facts
Image Courtesy: healthshots.com

Jaggery (Gur) Side Effects

We had already discussed various excellent merits and benefits of Jaggery, but we have not to forget its side effects. Yes, even gur has some side effects on our body. So, here we have listed out a few of them.

Side Effects of Jaggery (Gur)

You might gain weight intaking a higher amount of Jaggery is harmful to your inches and curves because it has calories and sugar in it, leading to increased weight.

1. Allergies

Eating Jaggery might cause allergies to people who are sugar sensitive. However, it depends on person to person still sensitive people should take limited amount to gur.

2. Interrupt Blood Sugar Levels

Besides the fact that Jaggery is healthy and beneficial in many ways, but it still contains sugar. In addition, diabetic people should avoid Jaggery because it has hyperglycemia that spikes up blood sugar levels.

Also Read:- Difference Between Jaggery and Sugar

3. Constipation

Excessive consumption of Jaggery can disrupt your digestion system and may cause difficulty in bowel movements. Moreover, freshly made Jaggery is more prone to cause indigestion.


Jaggery is undoubtedly more nutritious than white sugar, and it is filled with nutrients and essential minerals. Jaggery benefits include improved immunity, better digestion and However, it is high in calories, which should not be avoided in any case. This implies that you may add jaggery or use it as a natural alternative for sugar in your daily diet, but it is not advisable to have jaggery in large quantities.


What are the disadvantages of jaggery?

Eating jaggery in heavy quantities may sometimes lead to a constipated state, parasite infections, allergies, and weight gain.

Is jaggery good for hair?

Yes, jaggery is very effective for hair, as its iron & vitamin C content are good for shiny, healthy, and strong hairs.

Does jaggery increase weight?

Eating a higher amount of Jaggery is harmful to your inches and curves because it has calories and sugar in it, leading to increased weight.

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