The Indian plum, identified scientifically as Ziziphus mauritiana, is a nutrient-dense fruit with a low-calorie profile, making it a great addition to a balanced diet. While the exact calorie count can vary slightly based on ripeness and size, a standard 100-gram serving provides a clear picture of its dietary impact. Its nutritional content goes beyond just energy, offering a variety of health-promoting benefits from its rich antioxidant profile.
Nutritional Profile of Indian Plum per 100g
Based on expert analysis, a 100-gram serving of Indian plum offers a balanced mix of macronutrients and a high concentration of specific vitamins and minerals.
- Calories: Approximately 79 kcal
- Carbohydrates: Around 20 grams
- Dietary Fiber: About 6 grams
- Protein: Roughly 1.2 grams
- Fat: Less than 1 gram
- Vitamin C: 69 milligrams (over 100% of the daily recommended intake)
- Potassium: About 250 milligrams
- Calcium: Approximately 30 milligrams
- Iron: Around 0.48 milligrams
Health Benefits and Consumption
Beyond its calorie count, the Indian plum is celebrated for several health advantages. Its high fiber content supports digestive health by preventing constipation. The exceptional level of vitamin C acts as a powerful antioxidant, protecting cells from damage and boosting the immune system. Furthermore, its potassium content helps regulate blood pressure, contributing to better cardiovascular health. The fruit's low-fat content and feeling of fullness it provides make it an excellent snack for weight management.
However, moderation is key. Overconsumption can lead to digestive discomfort such as bloating or diarrhea due to the high fiber and natural sugar alcohol, sorbitol. Individuals with a history of kidney stones should also be mindful of its oxalate content. For managing diabetes, consuming Indian plum in moderation is advised, as its moderate glycemic index can affect blood sugar levels, especially when eaten in large quantities.
Indian Plum vs. Common Plums: A Nutritional Comparison
To put the Indian plum's calorie count into perspective, here is a comparison with the common European plum (Prunus domestica), based on a 100-gram serving size.
| Nutrient | Indian Plum (Ziziphus mauritiana) | Common Plum (Prunus domestica) |
|---|---|---|
| Calories | ~79 kcal | ~46 kcal |
| Carbohydrates | ~20 g | ~11.4 g |
| Dietary Fiber | ~6 g | ~1.4 g |
| Vitamin C | ~69 mg | ~9.5 mg |
| Potassium | ~250 mg | ~157 mg |
This comparison highlights the Indian plum's higher calorie density and significantly greater fiber and Vitamin C content per serving.
Conclusion
In summary, the Indian plum is a low-calorie, fiber-rich fruit offering substantial nutritional benefits, including a high dose of Vitamin C and antioxidants. A 100-gram serving contains approximately 79 calories, making it a beneficial and flavorful addition to a healthy diet. As with all fruits, it is best enjoyed in moderation to maximize its benefits and avoid potential side effects. By including this fruit in your dietary plan, you can enjoy a delicious snack that contributes positively to your overall health and wellness.
For more detailed nutritional information, including percentages of daily values, you can consult reliable sources like this Indian Express article: Nutrition alert: Here's what a 100-gram serving of Indian plum or jujube contains.
