Is Sharkara Varatti Healthy? A Look at the Sweet and Savory Kerala Snack

November 21, 2025 •

4 min read

Despite being a beloved staple of the Kerala feast, Onam sadhya, sharkara varatti is a deep-fried treat coated in jaggery. Many people wonder, is sharkara varatti healthy for regular consumption or just a festive indulgence?

Quick Summary

Sharkara varatti contains beneficial nutrients from plantain and jaggery, but its deep-fried nature makes it high in fat, sugar, and calories, so it should be eaten sparingly.

Key Points

Deep-Fried: Sharkara varatti is deep-fried, making it high in calories, fat, and sugar despite containing natural ingredients.
Jaggery's Role: While jaggery offers minerals like iron and potassium, its high sugar content means it can cause blood sugar spikes, especially for diabetics.
Nutrient-Rich Ingredients: The core ingredients—plantain and jaggery—provide dietary fiber, potassium, and antioxidants.
Moderation is Key: Due to its high fat and sugar, sharkara varatti is best consumed as an occasional treat rather than a regular snack.
Healthier Alternatives: Baking or air frying can significantly reduce the fat content, making the snack a healthier option.

Understanding the Ingredients: What's in Sharkara Varatti?

Sharkara varatti, also known as sharkara upperi, is a traditional delicacy made from a few key components. Understanding each ingredient is the first step in assessing its health profile.

Unripe Nendran Plantains: The primary base of the snack, unripe plantains are a good source of fiber, potassium, and vitamins C and B6. Unlike dessert bananas, they are starchy and less sweet naturally.
Jaggery: A natural, unrefined sweetener made from sugarcane or date palm sap. It contains trace minerals like iron, magnesium, and calcium that are lost in the processing of refined white sugar.
Frying Oil: Traditionally, coconut oil is used for frying. This process adds significant amounts of fat and calories to the final product.
Spices: A mix of dried ginger, cardamom, and cumin is often added to the jaggery syrup, providing a balance of sweet and savory flavors. These spices also offer their own anti-inflammatory and digestive benefits.

The Health Benefits: What Sharkara Varatti Gets Right

While not a health food, sharkara varatti offers some nutritional advantages due to its raw ingredients:

Rich in Minerals: The jaggery provides essential minerals like iron, which can help combat anemia and fatigue, and potassium, which supports balanced blood pressure.
Contains Antioxidants: Both the plantain and the jaggery contain antioxidants that help fight cellular damage caused by free radicals. The spices also contribute to this effect.
Aided Digestion: The dietary fiber from the plantain helps regulate bowel movements and improve digestive health. Spices like ginger and cumin are also known for their digestive properties.
Provides Natural Energy: The combination of complex carbohydrates from the plantain and natural sugars from the jaggery provides a quick and sustained energy boost, perfect for an afternoon pick-me-up.

The Drawbacks: Why Moderation is Key

For all its natural goodness, sharkara varatti is not without its downsides, mainly due to its preparation method.

High in Sugar and Fat

The most significant health concern is its high calorie, fat, and sugar content. The combination of deep-frying and a thick jaggery coating creates a snack dense in calories. A 100g serving can contain over 500 kcal, with high levels of sugar and fat.

Potential for Blood Sugar Spikes

Jaggery, despite being less refined, is still sugar. It has a high glycemic index, meaning it can cause a rapid increase in blood sugar levels. For this reason, it is not recommended for individuals with diabetes. Even for healthy individuals, large, frequent consumption can lead to weight gain and other health issues.

Unhealthy Frying Process

While coconut oil has health benefits, deep-frying, especially in commercially prepared snacks, often involves reusing oil. Reused oil can degrade, forming trans fats and harmful compounds. Opting for homemade versions with fresh, good-quality oil is a healthier choice.

Comparing Sharkara Varatti to Other Sweet Snacks


Feature	Sharkara Varatti	Refined Sugar Candy	Fresh Fruit Salad
Sweetener	Natural Jaggery	Processed White Sugar	Natural Fructose
Minerals	Contains iron, potassium	Minimal/none	Abundant
Preparation	Deep-fried	Highly processed	Raw/minimally processed
Fiber Content	Good	Minimal/none	Excellent
Glycemic Index	High	Very High	Low to Medium
Calories	High (due to frying)	Moderate to High	Low

How to Make Sharkara Varatti Healthier

For those who love this snack but want to reduce its negative health impact, there are healthier alternatives:

Try air frying or baking: Instead of deep-frying, air frying or baking the plantain pieces can dramatically reduce the fat and calorie content while still achieving a crispy texture. Add a drizzle of oil instead of submerging them completely.
Use less jaggery: Adjust the jaggery syrup to be just enough to coat the chips lightly, rather than a thick, heavy layer. This reduces the overall sugar content.
Choose palm jaggery: Palm jaggery generally has a slightly lower glycemic index than sugarcane jaggery, making it a marginally better choice.
Embrace portion control: The most straightforward approach is to limit the quantity you consume. Think of it as a small treat rather than a binge-worthy snack.

Conclusion: The Verdict on Sharkara Varatti's Healthiness

So, is sharkara varatti healthy? The answer is nuanced. It is a source of natural ingredients, providing some essential minerals and fiber, making it a superior choice to highly processed, refined sugar candies. However, its preparation method of deep-frying and heavy jaggery coating makes it calorie-dense and high in sugar.

The verdict: Sharkara varatti is a wholesome, traditional snack when consumed in moderation. It is best enjoyed as an occasional treat, especially if you are mindful of your calorie and sugar intake. For a truly healthy snack, focus on fresh fruits and vegetables. For a guilt-free indulgence, consider a healthier homemade version of this cherished Kerala delicacy. KandraFoods offers more detail on the nutritional aspects of the snack.

Frequently Asked Questions

No, sharkara varatti is not suitable for diabetics. The high sugar content from the jaggery can cause significant blood sugar spikes, making it dangerous for those managing diabetes.

Yes, sharkara varatti is relatively fattening due to the deep-frying process, which adds significant calories and fat. While it contains natural ingredients, the preparation method makes it a high-calorie snack.

Yes, it offers some benefits. The plantain provides fiber and potassium, while jaggery contains essential minerals like iron and magnesium. The added spices also offer anti-inflammatory properties.

To make a healthier version at home, consider air frying or baking the plantain pieces instead of deep-frying. You can also use less jaggery to reduce the sugar content.

Jaggery is a less refined sweetener than white sugar and contains trace minerals, giving it a slight nutritional edge. However, it is still sugar with a high glycemic index and can cause blood sugar spikes, so it should be consumed in moderation.

To keep it fresh and crisp, store sharkara varatti in a clean, airtight container in a cool, dry place. Avoid high humidity, which can make the jaggery coating sticky.

Since it is a high-calorie, high-sugar snack, it is best to consume sharkara varatti in moderation. A small handful as an occasional treat is a suitable portion size to enjoy its flavor without negative health impacts.