Are Jujubes Healthy or Just Candy? The Nutritional Truth

January 14, 2026 •

3 min read

Jujube fruit, also known as the red or Chinese date, has been used in traditional medicine for over 3,000 years, boasting a rich history of health benefits. The question is, does this ancient fruit live up to its reputation, or is its modern, candy-like iteration just a sugary treat? The answer depends entirely on which 'jujube' you're talking about.

Quick Summary

This article explores the key differences between the nutritious jujube fruit and commercially-produced jujube candy. It details the extensive health benefits of the natural fruit, including its high fiber and antioxidant content, while exposing the empty calories and sugar in the candy version.

Key Points

Differentiate Fruit and Candy: The real jujube fruit is healthy, whereas processed jujube candy is just a sugary confection with no nutritional value.
Rich in Nutrients: Fresh jujube fruit is low in calories but high in fiber, Vitamin C, and essential minerals like potassium and iron.
Powerful Antioxidant Source: The natural fruit contains flavonoids and other antioxidant compounds that help combat cell damage and reduce inflammation.
Promotes Better Sleep: Traditional and modern research suggests that compounds in jujube fruit have mild sedative effects, aiding sleep and reducing anxiety.
Aids Digestive Health: Its high fiber content supports digestion, promotes regularity, and helps maintain a healthy gut microbiome.
Consume Dried Fruit in Moderation: Dried jujubes have concentrated sugars, so they should be eaten in moderation to manage sugar and calorie intake.
Consult a Doctor for Interactions: Individuals taking certain medications, like antidepressants or seizure drugs, should talk to a healthcare provider before consuming jujubes, due to potential interactions.
Versatile Culinary Ingredient: Real jujube fruit can be enjoyed fresh, dried, or cooked into teas, soups, and baked goods for a nutritional boost.

Jujube Fruit vs. Jujube Candy: A Tale of Two Treats

When discussing whether jujubes are healthy, it is crucial to distinguish between the actual fruit (Ziziphus jujuba) and the gummy, often artificially flavored, movie-theater candy. The candy, famously produced by the Heide Candy Company until its discontinuation, was essentially a sugar confectionary with no resemblance to the fruit beyond its name. The natural fruit, however, is a nutritional powerhouse.

The Nutritional Profile of the Natural Jujube Fruit

The real jujube fruit, often called the red date, is native to Southern Asia and packed with essential nutrients. A 100-gram serving (about three fruits) of fresh jujubes is impressively low in calories and fat, while providing a significant boost of vitamins and fiber.

Rich in Vitamin C: This fruit is a fantastic source of Vitamin C, a powerful antioxidant that supports the immune system and promotes healthy skin.
High in Fiber: With a high fiber content, especially when dried, jujubes can aid digestion, prevent constipation, and help you feel fuller for longer.
Antioxidant Powerhouse: They contain several antioxidant compounds, including flavonoids, polysaccharides, and triterpenic acids, which help fight cell damage from free radicals.
Contains Important Minerals: Jujubes provide important minerals such as potassium, iron, and manganese, which are vital for bodily functions.

Health Benefits Rooted in Tradition and Science

For centuries, the jujube fruit has been used in traditional medicine for its therapeutic properties. Modern research continues to explore and validate these ancient uses.

Supports Digestion: The fiber content acts as a prebiotic, feeding beneficial gut bacteria and promoting a healthy digestive tract.
Improves Sleep and Calms Nerves: Compounds like flavonoids and saponins in jujubes have natural sedative effects, making them a popular remedy for anxiety and insomnia.
Boosts Immunity: The high Vitamin C and antioxidant levels stimulate white blood cell activity, enhancing the body's defense against infections.
Promotes Skin Health: The antioxidants and vitamin C help protect against UV radiation and stimulate collagen production, contributing to brighter, healthier skin.

Comparison Table: Jujube Fruit vs. Jujube Candy

To highlight the difference, here's a side-by-side look at the nutritional content of the real fruit versus the common candy, based on an equivalent serving size.


Nutrient (per 100g)	Fresh Jujube Fruit (approx. 3 fruits)	Jujube Candy (approx. 8 pieces)
Calories	79	140
Sugar	Varies (natural fruit sugar)	21g
Dietary Fiber	10g	0g
Vitamin C	77% of DV	0mg
Antioxidants	Present (flavonoids, etc.)	None
Protein	1g	0g

The Caveats: What to Watch Out For

Even with the natural fruit, some considerations are important. When dried, the fruit's natural sugars become concentrated, increasing the calorie count. It's crucial to consume dried jujubes in moderation to avoid excessive sugar intake. For individuals with certain medical conditions, especially those on specific medications like antidepressants (venlafaxine) or seizure medications, it's wise to consult a doctor before adding large amounts of jujube fruit to your diet, as interactions are possible. Lastly, consuming an excessive amount of the fruit due to its high fiber can cause digestive issues like bloating or diarrhea in some individuals.

How to Incorporate Real Jujubes into Your Diet

There are several delicious ways to enjoy the health benefits of real jujubes beyond simply eating them fresh or dried. Many traditional recipes feature them, but they can also be used in modern cuisine.

Jujube Tea: Steep dried jujubes in hot water to create a soothing, sleep-enhancing tea.
Added to Smoothies: Blend fresh or soaked dried jujubes into your morning smoothie for a boost of fiber and vitamins.
Cooking: Use dried jujubes in savory soups, stews, or porridge, where their sweetness can balance out richer flavors.
Baking: Chop dried jujubes and use them as a healthier alternative to raisins or dates in muffins, cookies, or bread.

Conclusion: More Than Just a Sweet Treat

So, are jujubes healthy? The simple answer is yes, when we're talking about the natural fruit. It is a nutritious, fiber-rich, and antioxidant-packed food with centuries of traditional medicinal use and emerging scientific support. However, its candy counterpart is, without a doubt, just candy—full of sugar and devoid of nutritional value. The confusion between the two highlights the importance of being an informed consumer. By choosing the real jujube fruit, you can enjoy a naturally sweet treat that offers significant health benefits, rather than just empty calories. It's a reminder that not all foods with the same name are created equal.

For more detailed nutritional information and studies, consult reputable sources like the National Institutes of Health.(https://pubmed.ncbi.nlm.nih.gov/34128368/)

Frequently Asked Questions

The main difference is their origin and nutritional content. Jujube fruit is a natural, nutrient-rich fruit from the tree Ziziphus jujuba, while jujube candy is a processed, sugar-based confection with no nutritional value, named after the fruit.

Dried jujubes retain most of their fiber and antioxidants but lose some Vitamin C during the drying process. Since their natural sugars are concentrated, they are higher in calories and should be consumed in moderation.

Jujube fruit contains natural compounds called saponins and flavonoids that have sedative effects on the nervous system. These compounds can help promote relaxation, reduce anxiety, and improve sleep quality.

Yes, jujubes are rich in fiber, which aids digestion by adding bulk to stool and promoting intestinal motility. The fiber also acts as a food source for beneficial gut bacteria.

While generally safe, overconsumption of jujubes can cause digestive discomfort such as bloating or diarrhea due to their high fiber content. They may also interact with certain medications.

No. The numerous health benefits discussed apply to the real jujube fruit. Processed candies named after the fruit, which contain high amounts of sugar and artificial ingredients, offer none of these health advantages.

Real jujube fruit is typically sold fresh or dried. Fresh jujubes resemble small, reddish-brown apples with edible skin, while dried jujubes have a wrinkly, date-like appearance. Jujube candy, conversely, is a brightly colored, chewy confection found in the candy aisle.

Yes, jujubes can be beneficial for weight loss when consumed as fresh fruit. They are low in calories and high in fiber, which helps you feel full and satisfied, curbing cravings and preventing overeating.