Unveiling the Sweet Benefits: Nutritional Insights into Coconut and Toddy Palm Jaggery

Unveiling the Sweet Benefits: Nutritional Insights into Coconut and Toddy Palm Jaggery

Apr 10, 2024

Coconut Palm Jaggery: A Nutritious Sweetener

Coconut palm jaggery, also recognized as coconut palm sugar, stands out for its nutritional content. Per the USDA, 100 grams of coconut palm sugar offers:

  • Calories: 375
  • Carbohydrates: 92.4 grams, providing energy for daily activities.
  • Protein: 2.6 grams, supporting tissue repair and growth.
  • Fat: 0.2 grams, minimal fat content contributes to its healthful profile.
  • Dietary Fiber: 2.2 grams, aiding in digestion and promoting satiety.

Vitamins and Minerals:

Rich in vital nutrients, coconut jaggery is an excellent source of:

  • Potassium: Regulates fluid balance and supports healthy nerve function and muscle contractions.
  • Zinc: Essential for immune defense, protein synthesis, and DNA repair.
  • Iron: Plays a crucial role in the formation of red blood cells and the synthesis of DNA.
  • Calcium: Supports bone health, muscle function, and nerve transmission.
  • Vitamins B1, B2, B3, and B6: Contribute to energy metabolism and overall well-being.

Toddy Palm Jaggery (Palmyra Jaggery): Nutritional Insights

Diving into the nutritional composition of Toddy Palm jaggery:

  • Calories: 370, a similar energy content to coconut palm jaggery.
  • Sucrose: 65-68 grams, a significant source of natural sugar.
  • Glucose/Fructose: 10-15 grams, offering quick energy release.
  • Protein: 0.4 grams, for cellular repair and growth.
  • Fat: 0.1 grams, maintaining a low-fat profile.
  • Iron: 11 mg, supporting blood health.
  • Manganese: 0.2-0.5 mg, for bone health and metabolism.
  • Phosphorus: 1050 mg, vital for healthy bones and teeth.

Additionally, Toddy Palm jaggery is packed with B-vitamins (B1, B2, B3, B6, B12) and vitamin C, enhancing its nutritional value.

General Health Benefits of Palm Jaggery/Sugar:

Beyond its nutritional composition, palm jaggery is beneficial for:

  • Gut Health: Contains inulin, promoting digestive wellness.
  • Less Processing: Retains more natural nutrients compared to regular sugar, making it a healthier choice.
  • Antioxidant-Rich: Offers protection against oxidative stress.


Palm jaggery emerges as a nutritious alternative to conventional sugar, providing essential nutrients with a lower glycemic index and antioxidants. However, moderation is key to incorporating it into a balanced diet.


  1. While all palm jaggeries share similar macro benefits, their micro-level advantages vary.
  2. Dr. Khadar underscores the importance of consuming unprocessed foods, recommending palm jaggery over palm sugar for its whole nutritional profile.