CHENNAI: Palm sprout (Panam Kilangu) is an underground sprout of palm trees that is mainly grown in southern India from January to March. From the palm we get sweet eddies, palm sugar, palm fruits and palm shoots. It is one of the oldest high fiber foods in Tamil Nadu.

Nutritional information and benefits

  • Palm shoot is loaded with fiber content. So it can help regulate bowel movements, lower blood cholesterol, and reduce the risk of cardiovascular disease. Palm sprouts help control blood sugar and help keep your weight healthy.
  • They are high in iron, which is important in increasing your hemoglobin in your body, and reduce fatigue as low iron levels can lower energy levels. Palm sprouts strengthen immunity, improve concentration and endurance.
  • Palm sprout is low in calcium, which is necessary for building strong bones and teeth, preventing bone disorders and muscle contractions.
  • It contains magnesium, which supports bone health, protects against diabetes, lowers high blood pressure, and protects your heart from disease.
  • Protein is important to every cell in the body. Palm sprout contains a good amount of protein, which is essential for tissue building and repair, maintaining a healthy weight, and building muscle.
  • Low glycemic index foods are digested and slowly absorbed by the body, causing blood sugar to rise more slowly. Palm sprouts contain a low glycemic index and thus help balance blood sugar levels.

Panam Kilangu Urundai is one of the forgotten traditional snacks. These recipes provide the body’s iron needs.

Panam Kilangu Urundai

Recipe 1


  • Panam Kilangu: 2
  • Pepper: 1 tsp
  • Dry red chillies: 2
  • Cumin: 1⁄4 tsp
  • Asafoetida: 1 pinch
  • Salt: 1⁄4 tsp


  • Boil palm sprouts with salt and turmeric in a stove for five pipes.
  • Peel and cut into smaller pieces.
  • Now put all the ingredients in a blender and add pieces of palm sprout. Grind it into a fine powder and put it in a colander.
  • Sift the palm sprout powder. Put in the blender and grind. Sieve it again.
  • Put in a bowl.
  • When the powder is soft, roll it into a ball. Panam Kilangu Urundai is ready



  • Palmyra sprout: 2
  • Palm sugar: 1⁄2 cup


  • Steam the Palmyra tubers.
  • Cut them into small pieces.
  • Mix with palm sugar.
  • Grind to a powder.
  • Roll it into a ball.

Regular consumption of palm sprouts strengthens the body and contributes to good health, as the abundant supply of minerals and fibers offers several health benefits. It is very easy to process and find and consume
Canned foods, but it’s difficult to find healthy foods like palm sprouts. Include this seasonal scion as part of your routine

Divya PurushoTham Sanonutrition Clinic
The author is the founder and chief nutritionist of the Sano Holistic Nutrition Clinic