Sugar vs Honey vs Jaggery: Which Sweetener Is Healthier?
Kazi Nasir | Dec 01, 2025, 12:13 IST
Sugar vs Honey vs Jaggery
This article compares sugar, honey and jaggery to determine which, if any, is truly healthier. It explains how their processing, calorie content and micronutrient profiles differ, while highlighting that all three are concentrated forms of sugar that raise blood glucose. The piece breaks down their nutritional values, glycemic index variations and overall health impacts, including metabolic and dental risks. It also covers WHO guidelines on free sugar intake, safety concerns such as avoiding honey for infants and practical tips for choosing and using sweeteners wisely.
Is jaggery really healthier than sugar? Or in case of honey, is it a free pass? As all three are concentrated forms of sugars, what makes them different is in their processing style and how they impact the blood sugar. But note that none of them is a free "healthy" pass.
![Honey For Health]()
Sugar contains 387 kcal per 100g, while jaggery contains 380-383 kcal per 100g, and honey contains 300-310 kcal per 100g. Jaggery contains small amounts of iron, potassium, calcium and other minerals more which is more than refined sugar and also some antioxidant compounds. While honey contains trace minerals, enzymes and antioxidants, and refined white sugar is essentially empty in calories.
Glycemic index is the rate at which foods based on carbohydrates how quickly they can raise blood sugar levels. The GI of sugar is around 50-60 which is medium. Honey's GI varies widely between 32-85, depending on its varieties and Jaggeries' GI Data also varies and raises blood sugar which is quite similar to sugar.
![Jaggery For Traditional Dishes]()
As mentioned earlier that all three are forms of concentrated carbohydrates, they all raise blood glucose. WHO advises to cut free sugars to less than 10% of energy.
Consuming excess sugar increases the risk of dental and long term metabolic disease risk like obesity, fatty liver or CVD. Which is why, it is good to minimize sugars and treat honey or jaggery like other sugars.
Studies suggest, giving child honey before 12 months is not good as it may cause a severe food poisoning called botulism.
You use small amount of honey for flavor for unique taste. Jaggery is widely used in traditional dishes which offers other traces of minerals but still it contains dense calories.
![Sugar And Health]()
If you want nutrients, get them from whole foods but use of sweetners should be less. Consuming excess amount of any sweetners are healthy and need portion control.
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Q1. Is jaggery good for pregnancy?
Ans: Yes, jaggery can be good for pregnancy in moderation due to its iron, calcium, and other mineral content
Q2. Can diabetics eat honey and jaggery?
Ans: all diabetic patients should avoid jaggery and honey in the journey of diabetes reversal
Q3. Is honey healthier than sugar?
Ans: Honey can be slightly healthier than refined sugar
Nutritional & biochemical comparison
Honey For Health
( Image credit : Freepik )
Glycemic index is the rate at which foods based on carbohydrates how quickly they can raise blood sugar levels. The GI of sugar is around 50-60 which is medium. Honey's GI varies widely between 32-85, depending on its varieties and Jaggeries' GI Data also varies and raises blood sugar which is quite similar to sugar.
Health effects & practical guidance
Jaggery For Traditional Dishes
( Image credit : Freepik )
Consuming excess sugar increases the risk of dental and long term metabolic disease risk like obesity, fatty liver or CVD. Which is why, it is good to minimize sugars and treat honey or jaggery like other sugars.
Studies suggest, giving child honey before 12 months is not good as it may cause a severe food poisoning called botulism.
You use small amount of honey for flavor for unique taste. Jaggery is widely used in traditional dishes which offers other traces of minerals but still it contains dense calories.
Wrapping Up
Sugar And Health
( Image credit : Freepik )
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FAQs
Ans: Yes, jaggery can be good for pregnancy in moderation due to its iron, calcium, and other mineral content
Q2. Can diabetics eat honey and jaggery?
Ans: all diabetic patients should avoid jaggery and honey in the journey of diabetes reversal
Q3. Is honey healthier than sugar?
Ans: Honey can be slightly healthier than refined sugar