Understanding the Calories in a Single Java Plum
To pinpoint exactly how many calories are in one Java plum, it's important to consider its size. According to nutritional data, a single small-to-medium-sized Java plum weighs roughly 9 grams and contains approximately 5 calories. This calculation is derived from the fact that 100 grams of Java plum, or about 10-11 individual fruits, contain around 60 calories. The low caloric density is attributed to the fruit's high water content and relatively low sugar levels, making it a great addition to a calorie-conscious diet. When considering a snack, a small handful of these fruits (around 3) would amount to a negligible 5 calories, making them a satisfying and guilt-free choice.
Nutritional Composition of Java Plum
While the calorie count is a key factor for many, the broader nutritional profile of the Java plum is equally impressive. This fruit is a powerhouse of micronutrients and health-promoting compounds. Beyond its minimal calories, a 100-gram serving offers:
- Carbohydrates: Approximately 16 grams
- Protein: Around 0.7 grams
- Fat: A negligible 0.23 grams
- Vitamin C: Provides a significant portion of the daily recommended intake
- Potassium: An essential mineral for blood pressure regulation
- Magnesium: Involved in numerous bodily processes
- Iron: Contributes to hemoglobin production
The fruit's deep purple hue is a giveaway of its high antioxidant content, specifically anthocyanins, which protect the body against free radicals. The presence of flavonoids and other bioactive compounds also contributes to its extensive health benefits. The Java plum is also a source of dietary fiber, which aids in digestion and helps regulate blood sugar levels.
Health Benefits Beyond the Low Calorie Count
Consuming Java plums offers a wide array of health advantages. Their low glycemic index (GI) of around 35 makes them suitable for people managing blood sugar levels. The fruit's compounds, such as jamboline and jambosine, are known to slow the conversion of starch to sugar, further assisting in blood sugar management. The antioxidants present help in combating oxidative stress and inflammation, which are contributing factors to chronic diseases. The potassium content helps balance blood pressure by counteracting the effects of sodium, and the high vitamin C levels bolster the immune system. Furthermore, its astringent properties can help with digestive issues like mild diarrhea. For those on a weight loss journey, the fruit's high fiber content promotes a feeling of fullness, reducing overall calorie intake.
Comparison Table: Java Plum vs. Other Low-Calorie Fruits
To put the Java plum's low-calorie profile into perspective, here is a comparison with other popular fruits based on a 100-gram serving:
| Feature | Java Plum | Blueberry | Standard Plum | Watermelon |
|---|---|---|---|---|
| Calories (approx.) | 60 kcal | 57 kcal | 46 kcal | 30 kcal |
| Carbohydrates (approx.) | 16 g | 14.5 g | 11.4 g | 7.6 g |
| Dietary Fiber | 0.6–1.0 g | 2.4 g | 1.4 g | 0.4 g |
| Vitamin C Content | Higher | Moderate | Moderate | Moderate |
| Antioxidants | Very High (Anthocyanins) | High (Anthocyanins) | Moderate | Moderate (Lycopene) |
As the table shows, the Java plum's caloric content is on par with other low-calorie fruits, and it stands out with its specific antioxidant profile and potential benefits for blood sugar management. While fruits like watermelon are even lower in calories, the Java plum offers a unique set of nutrients and benefits.
Incorporating Java Plums into Your Diet
Java plums are versatile and can be enjoyed in many ways. They can be eaten fresh, though their astringent taste might be strong for some. For a sweeter experience, they can be blended into smoothies, juices, or jams. The seeds are also used in powdered form, which can be added to yogurt, bread, or other foods for extra health benefits. Furthermore, the leaves can be brewed into a tea, which is a traditional remedy for digestive issues.
Note: While consuming the fruit in moderation is generally safe, those with diabetes or blood pressure issues should do so under medical supervision, as it may interact with medication.
For more detailed nutritional information on Java plums and other foods, consider consulting resources like the USDA FoodData Central database.
Conclusion
In summary, one Java plum contains approximately 5 calories, making it an exceptionally low-calorie fruit choice. This small fruit is surprisingly rich in nutrients like vitamin C, antioxidants, and minerals, offering significant health benefits including blood sugar regulation, improved immunity, and weight management support. When compared to other fruits, it holds its own as a healthy, low-calorie option, making it a valuable addition to any balanced diet. Its versatility allows for various consumption methods, ensuring you can easily enjoy its nutritional advantages.
