From jaggery to jamun: 10 natural Indian sweeteners and how to use them

Sugar has had its moment, and honestly, it’s been a little too long. While we’re all for the occasional gulab jamun or halwa, there’s a whole range of natural Indian sweeteners that don’t just satisfy a craving but also come with their own set of benefits. These aren’t just “healthier sugar substitutes”, they’re deeply woven into our food traditions, offering flavours, textures, and aromas that plain old white sugar could never match. Here’s a tour through some of India’s sweetest treasures, plus ideas on how to work them into your kitchen without going overboard.

Jaggery , the earthy classic

Calories (per tsp / 4g): 15–16 kcal


Nutrients: Iron, magnesium, potassium, small amounts of B vitamins


Made from sugarcane juice or palm sap, jaggery gives a deep caramel flavour and is less processed than refined sugar. It still raises blood sugar but offers trace minerals. Use it to sweeten chai, melt into sesame laddoos, or stir into sambhar for balance.


Coconut sugar , mellow and mineral-rich
Calories: 15 kcal (per teaspoon)


Nutrients: Iron, zinc, potassium, inulin (a prebiotic fibre)


Made from the sap of coconut palm flowers, it has a lower glycemic index (35) than white sugar (65). Works well in kheer, porridge, or baking – but calorie content is similar to sugar, so portion control matters.


Honey, liquid gold

Calories: 21 kcal (per teaspoon)


Nutrients: Antioxidants, small amounts of vitamin C, manganese, trace enzymes


Honey’s not just for toast, it’s basically sunshine in a jar. Sweet, mellow, a little floral, and somehow good for you too. Spoon some over chilled dahi, swirl it into warm (not boiling) herbal tea, or brush it on veggies before roasting so they come out all golden and sticky.


Date syrup, thick and wholesome

Calories: 20–21 kcal (per teaspoon)


Nutrients: Potassium, magnesium, calcium, fibre


Blend dates with a bit of water and you get a thick, sweet paste full of goodness. Tastes great in smoothies, on pancakes, or holding energy bites together – but it’s rich, so just use a little.


Palm jaggery , darker, deeper, richer


Calories: 15–16 kcal (per teaspoon)


Nutrients: Iron, calcium, phosphorus


Down south, people love palm jaggery for its deep, smoky sweetness. It’s less processed than regular sugar and tastes amazing in payasam, millet porridge, or even a chilled coconut water sherbet.


Stevia leaves, green and guilt-free

Calories: 0 kcal


Nutrients: None significant (pure leaf powder has trace antioxidants)


Stevia is a natural, calorie-free sweetener from plant leaves. Extremely sweet – use tiny amounts. Works well for chai, iced teas, or lemonade without affecting blood sugar.




Figs, the chewy sweetener
Calories: 10 kcal (per dried fig)


Nutrients: Fibre, potassium, calcium, magnesium


Blended figs can replace sugar in chutneys, curries, or baked goods. They add sweetness plus bulk from fibre, slowing sugar absorption.


Jamun honey , a summer special
Calories: 21 kcal (1teaspoon)


Nutrients: Antioxidants, trace minerals; may help moderate blood sugar spikes


Bees that feast on jamun flowers make this tangy, fruity-tasting goodness. It can jazz up plain yogurt, make oats taste fancy, and melt into a hot roti like pure magic.

Raisins, tiny flavour bombs

Calories: 12–13 kcal (per tbsp / 9g)


Nutrients: Fibre, iron, potassium, antioxidants


When simmered in milk or chutneys, raisins release gentle sweetness without added sugar. Blend into smoothie bowls or stuff into parathas for a traditional touch.


Khus syrup, cooling and fragrant

Calories: 18–20 kcal (depends on sugar concentration)


Nutrients: Trace minerals from vetiver root; mostly sugar-based calories


Made from vetiver roots, it’s more about aroma than intense sweetness. Best in sherbets, faloodas, or iced coffee – keep portions small as most versions contain added sugar.


Sweet, but smart
Natural doesn’t mean limitless. Even the most wholesome sweeteners can pile on calories if you go overboard. The trick is to use them where their flavour truly shines – that way, you’ll need less and still get maximum satisfaction.