Jaggery (Gur) calories
per piece, not per 100 g
The short answer
One piece, weighed
77kcal 1 small piece — taken as 20 g — has about 77 calories, with 0.1 g protein, 19.0 g carbohydrate and 0.0 g fat. Two come to 153 kcal, three to 230 kcal.
Per 100 g, jaggery (gur) carries 383 kcal and 0.4 g protein.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 small piece entered at 20 g·REVIEWED JUL 2026
Serving assumed: 1 small piece ≈ 20 g — unrefined cane sugar — nutritionally still sugar. Change the portion and every number below changes with it.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 small piece entered at 20 g·REVIEWED JUL 2026
From a table row to one piece
- Read the per-100 g row for jaggery (gur) out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 383 kcal and 0.4 g protein per 100 g.
- Weigh what is actually served. This site enters 1 small piece at 20 g (unrefined cane sugar — nutritionally still sugar). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 383 × 20 ÷ 100 = 77 kcal per piece. Nothing is rounded up, adjusted or smoothed — two pieces are exactly twice one.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per piece = per 100 g × serving grams ÷ 100 Jaggery (Gur) = 383 kcal × 20 g ÷ 100 = 77 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Jaggery (Gur), entered by the portion
The kitchen ledger: one piece at 20 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 piece | 20 g | 77 kcal | 0.1 g | 19.0 g | 0.0 g | 0.0 g |
| 2 pieces | 40 g | 153 kcal | 0.2 g | 38.0 g | 0.0 g | 0.0 g |
| 3 pieces | 60 g | 230 kcal | 0.2 g | 57.0 g | 0.1 g | 0.0 g |
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 small piece entered at 20 g·REVIEWED JUL 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 1 small piece (20 g) |
|---|---|---|
| Energy | 383 kcal | 77 kcal |
| Protein | 0.4 g | 0.1 g |
| Carbohydrate (available) | 95.0 g | 19.0 g |
| Fat | 0.1 g | 0.0 g |
| Dietary fibre | 0.0 g | 0.0 g |
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
What it takes to burn off 1 small piece of jaggery (gur)
Minutes of activity for a 70 kg adult to spend 77 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
SOURCE·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·REVIEWED JUL 2026
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where jaggery (gur) sits in an Indian plate
Among the 24 sweets & mithai entries on this site, jaggery (gur) ranks 24th for protein (0.4 g per 100 g) and 8th for energy density (383 kcal per 100 g). The protein leader in the group is peanut chikki at 13.9 g.
Protein supplies only 0% of its energy, so treat it as an energy food rather than a protein food. There is very little fibre here — 0.0 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 1 small piece?
About 77 kcal for 1 small piece, taken as 20 g (unrefined cane sugar — nutritionally still sugar). Two come to roughly 153 kcal and three to 230 kcal. Per 100 g, jaggery (gur) carries 383 kcal.
How much protein is in jaggery (gur)?
0.4 g per 100 g, which works out to 0.1 g in 1 small piece. That is 0% of the energy in this food, and ranks 24th of 24 in the sweets & mithai group on this site.
Is jaggery (gur) good for weight loss?
At 383 kcal per 100 g it is energy-dense, so the portion decides everything. Protein is low, so eat it alongside a protein source rather than on its own. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume unrefined cane sugar — nutritionally still sugar. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from sweets & mithai, and three from elsewhere with a similar energy density.
Where this number comes from
From the composition tables, not re-checked against a named row. Carbohydrate is available carbohydrate — dietary fibre excluded and listed separately.
സ്രോതസ്സ് വരി: IFCT 2017 I001, Jaggery, cane. IFCT gives 354 kcal on 84.87 g of available carbohydrate; this row shows 383 and 95. Jaggery carries no fibre, so this is a straight disagreement between analyses and not a carbohydrate-basis error.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
