The Calorie Count: Per Piece vs. Per Serving
The number of calories in one Indian jujube varies depending on its size. A small raw jujube piece contains approximately 5.5 calories. For comparison, a 100-gram serving of raw jujubes has about 79 calories. The calorie content is influenced by factors like size, ripeness, and whether the fruit is fresh or dried, with dried versions being more calorie-dense.
Nutritional Profile of Indian Jujube (per 100g)
Beyond calories, a 100-gram serving of raw jujubes offers nutrients including carbohydrates (around 20 grams), dietary fiber (6-10 grams), protein (1-1.2 grams), and less than 1 gram of fat. It is also a good source of Vitamin C and potassium, with smaller amounts of calcium, iron, and B vitamins.
Health Benefits of Indian Jujube
Indian jujubes are known for health benefits linked to their antioxidant content. They can support the immune system, aid digestion due to their fiber, and may improve sleep and reduce anxiety through natural compounds. Other potential benefits include supporting blood purification and heart health.
Comparison: Indian Jujube vs. Other Fruits
| Feature | Indian Jujube (100g, raw) | Apple (100g, raw) | Medjool Date (100g, raw) | Banana (100g, raw) |
|---|---|---|---|---|
| Calories | ~79 kcal | ~52 kcal | ~277 kcal | ~89 kcal |
| Carbohydrates | ~20 g | ~14 g | ~75 g | ~23 g |
| Dietary Fiber | ~6–10 g | ~2.4 g | ~6.7 g | ~2.6 g |
| Vitamin C | ~69 mg (High) | ~4.6 mg | <1 mg (Low) | ~8.7 mg |
| Potassium | ~250 mg (Good) | ~107 mg | ~696 mg (High) | ~358 mg |
| Fat | <1 g | <1 g | <1 g | <1 g |
How to Incorporate Indian Jujube into Your Diet
Indian jujubes are versatile and can be enjoyed fresh as a snack, dried, in teas, chutneys, pickles, dessert spreads, or salads.
Conclusion
Indian jujubes are low in calories, particularly when fresh and small, and provide valuable nutrients and health benefits. Their high vitamin C and fiber content make them a healthy addition to your diet. For more detailed information on the nutritional profile and benefits of Indian jujube, you can refer to resources like {Link: Redcliffe Labs https://redcliffelabs.com/myhealth/fruit/ber-fruit-jujube-benefits-nutritional-profile-and-more/}.
Frequently Asked Questions
Can Indian jujube help with weight loss?
Yes, its low calorie and high fiber content can help promote fullness and support weight loss.
Is ber fruit the same as Indian jujube?
Yes, 'ber fruit' is another common name for the Indian jujube (Ziziphus mauritiana).
How does the calorie count of dried Indian jujube compare to fresh?
Dried Indian jujubes are significantly more calorie-dense due to concentrated sugars after water removal.
What does Indian jujube taste like?
Fresh Indian jujube has a crisp texture and a sweet and slightly tart flavor, often compared to a small apple.
Is Indian jujube good for sleep?
Yes, compounds with sedative properties can help calm the nervous system and improve sleep.
Can diabetic patients eat Indian jujube?
Yes, in moderation. The high fiber can help regulate blood sugar, but the natural sugar content means it should be consumed thoughtfully.
What is the primary vitamin found in Indian jujube?
Indian jujube is an excellent source of Vitamin C, a vital antioxidant.
Where do Indian jujubes grow?
They are native to Southern Asia, including India, and thrive in tropical and subtropical climates globally.
Are the seeds of Indian jujube edible?
The seeds are not typically eaten, though extracts have been studied for potential health benefits.
