The toddy palm, also known as the Palmyra palm (Borassus flabellifer), is a versatile and nutritionally rich tree native to South and Southeast Asia. While the fruit is a refreshing treat, the sap, seeds, and concentrated sugars derived from the tree each have different calorie counts and health benefits.
Toddy Palm Fruit: The Low-Calorie Refreshment
The fresh fruit pulp, the edible jelly-like seeds, is the lowest-calorie way to consume toddy palm. Its high water content makes it hydrating and contributes to its minimal calories. A 100-gram serving contains just 22.8 calories, primarily from carbohydrates, and provides calcium, phosphorus, and B vitamins.
Toddy Palm in Syrup: A Calorie Increase
Canned or preserved toddy palm seeds are often in sugary syrup, significantly increasing calories. A 140-gram serving of canned seeds in syrup can have about 130 calories due to the added sugar.
Toddy Palm Jaggery: The Sweetest Calorie Load
Toddy palm jaggery is unrefined sugar made by boiling palm sap, concentrating natural sugars and dramatically increasing caloric density. A 100-gram serving contains around 370 calories. It provides quick energy and retains minerals like iron, calcium, and phosphorus.
Toddy Palm Nectar: The Unfermented Sap
Known as sweet toddy or neera, the fresh, unfermented sap has moderate calories from its sugar content. It's lower in calories than jaggery but higher than fresh fruit. A 100 ml portion has about 80 kcal, mainly from carbohydrates.
A Comparison of Toddy Palm Products
| Toddy Palm Product | Serving Size | Calories (approx.) | Primary Macronutrient | Notes |
|---|---|---|---|---|
| Fresh Fruit Pulp | 100 grams | 22.8 kcal | Carbohydrates | Low-calorie, refreshing, high water content. |
| Canned in Syrup | 140 grams | 130 kcal | Sugars | Calories increase significantly due to added syrup. |
| Jaggery (Palm Sugar) | 100 grams | 370 kcal | Sugars | Highly concentrated form, rich in minerals. |
| Sweet Toddy (Neera) | 100 ml | 80 kcal | Sugars | Unfermented sap, moderate calories, contains vitamins. |
Fermented Toddy: A Different Nutritional Profile
Fermented sap becomes alcoholic toddy or palm wine. Fermentation converts sugars to alcohol, changing the caloric profile. Calories come from residual sugars and alcohol. For comparison, a pint of fermented coconut toddy has an estimated 270 kcal.
The Versatility of Toddy Palm
The toddy palm offers various nutritional components. The fruit has calcium and phosphorus, and raw sap has B-complex vitamins and Vitamin C. Traditionally, parts of the palm are used for potential anti-inflammatory and antioxidant benefits. Toddy palm jaggery has a lower glycemic nature than regular sugar. These products are used in various culinary ways.
For more detailed nutritional breakdowns of tropical plants, the National Institutes of Health (NIH) website is an authoritative source.
Conclusion: Choosing Your Toddy Palm Product
How many calories are in a toddy palm depends on its form. Fresh fruit is low-calorie and hydrating. Canned versions in syrup add significant sugar and calories. Jaggery is high in calories due to concentrated sugars but retains minerals. Sweet toddy is moderate, while fermented palm wine adds calories from alcohol. Understanding these differences helps in making informed dietary choices.
