Jamun's Nutritional Profile: A Detailed Look
Beyond just the caloric content, the nutritional composition of jamun per 100 grams reveals why this Indian fruit is considered a superfood. While it provides a modest energy boost, it is rich in other beneficial compounds that contribute to overall wellness. A typical 100 gm serving contains approximately 60-62 calories, primarily derived from its carbohydrate content, with very little fat.
Core Nutritional Breakdown per 100 gm
- Energy: ~60 kcal
- Carbohydrates: ~14-15.5 g
- Dietary Fiber: ~0.6-1.5 g
- Protein: ~0.7 g
- Fat: ~0.2-0.3 g
- Vitamin C: ~14-18 mg
- Iron: ~1-1.4 mg
- Calcium: ~19 mg
- Potassium: ~79 mg
- Magnesium: ~15 mg
Comparison: Jamun vs. Other Berries (Per 100 gm)
To put jamun's low-calorie profile into perspective, let's compare it with a couple of other popular berries. This table highlights how jamun stands out for its unique nutritional combination, including its high iron content relative to blueberries.
| Nutrient | Jamun (Black Plum) | Blueberries | Mulberries |
|---|---|---|---|
| Calories | ~60 kcal | ~57 kcal | ~43 kcal |
| Carbohydrates | ~14 g | ~14.5 g | ~9.8 g |
| Dietary Fiber | ~0.6 g | ~2.4 g | ~1.7 g |
| Iron | ~1.41 mg | ~0.28 mg | ~1.85 mg |
| Vitamin C | ~18 mg | ~9.7 mg | ~36.4 mg |
The Health Benefits of This Low-Calorie Fruit
Incorporating jamun into your diet can offer a range of health advantages, thanks to its specific nutrient profile. Its combination of low glycemic index (GI), rich fiber content, and potent antioxidants makes it more than just a tasty treat.
Diabetes Management
Jamun is particularly renowned for its anti-diabetic properties. The fruit has a low GI of approximately 25, which helps prevent rapid spikes in blood sugar levels. Compounds like jamboline and jambosine found in jamun are known to slow down the conversion of starch to sugar and enhance insulin sensitivity, benefiting individuals with diabetes.
Digestive Health
The high fiber content in jamun aids in digestion, promotes regular bowel movements, and can help alleviate conditions like diarrhea and bloating due to its astringent properties. The dietary fiber also contributes to a feeling of fullness, which can support weight management efforts.
Heart Health
Jamun is a good source of potassium, a mineral crucial for maintaining healthy blood pressure levels. The antioxidants in the fruit also help protect the heart by preventing oxidative damage and improving overall lipid metabolism, which can reduce bad cholesterol (LDL).
Immunity and Skin Health
The significant amount of Vitamin C in jamun helps strengthen the immune system and protect against infections. This vitamin, alonginaldo aids in collagen production, leading to healthier, more radiant skin. The antibacterial and anti-fungal properties of jamun further contribute to skin health and help combat infections.
Culinary Uses of Jamun
From eating the fresh fruit to more elaborate preparations, there are many ways to enjoy jamun and its health benefits. Here are a few ideas:
- Fresh Fruit: Simply wash and enjoy the fresh jamuns as a healthy snack. A common practice is to sprinkle a little salt on them to enhance the flavor.
- Jamun Juice: Extract the pulp and blend it into a refreshing juice. It can be mixed with a little water and a pinch of black salt.
- Smoothies: Add fresh or frozen jamuns to your morning smoothies for a nutritional boost and a unique flavor.
- Jamun Vinegar (Sirka): A traditional preparation, jamun vinegar is made by fermenting the fruit and is often used for its digestive benefits.
- Jamun Raita: Mix jamun pulp with yogurt to create a tangy and nutritious raita.
Conclusion
In conclusion, the answer to "How many calories are in 100 gm of jamun?" is approximately 60 calories, a figure that solidifies its status as a healthy, low-calorie fruit choice. Its modest caloric load is coupled with a rich profile of vitamins, minerals, and potent antioxidants, which offer significant benefits for managing blood sugar, promoting heart health, and boosting immunity. Whether enjoyed fresh, as a juice, or incorporated into other recipes, jamun is a nutritious and delicious addition to any balanced diet. For those looking to manage weight or improve overall health, this Indian superfood is an excellent choice. To understand more about the role of fruits in a balanced diet, consult a dietary expert. A comprehensive overview can be found via sources like oladoc.com.
