Calories in Java Plum: Nutritional facts for Java Plum Types

One hundred grams (3.5 oz) of raw java plum contains 60 calories.

One kilogram (2.2 lbs) of raw java plum contains 600 calories.

The calorie of one java plum is very low. One single raw java plum fruit, weighing 5-10 g depending on size, contains 3-6 calories.

Java plum provides some health benefits like blood sugar management and improved digestion due to its unique composition of bioactive compounds and nutrients. Java plum (Syzygium cumini), also known as Jambolan or Jamun, is a tropical fruit with a history of use in traditional medicine. A list of the health benefits of java plum are shown below.

• May Help Manage Blood Sugar Levels: Java plum is widely studied for its anti-diabetic properties. The seeds, in particular, contain compounds like jamboline and jambosine that are thought to slow down the rate at which sugar is released into the bloodstream and increase insulin availability (Sharma B, et al., 2008, "Hypoglycemic and hypolipidemic effect of ethanolic extract of seeds of Syzygium cumini in alloxan-induced diabetic rats").
• Rich in Antioxidants: The fruit is packed with antioxidants, including flavonoids, polyphenols, and anthocyanins (which give the fruit its dark color). These compounds help combat oxidative stress caused by free radicals, potentially reducing the risk of chronic diseases.
• Supports Digestive Health: Java plum can aid digestion and has been used in traditional medicine to treat digestive disorders like diarrhea and dysentery. Its astringent properties can help in the proper functioning of the digestive system.
• Boosts Immune System: Being a good source of Vitamin C and other antioxidants, java plum can help strengthen the immune system, enabling the body to fight off infections more effectively.
• May Improve Heart Health: The potassium in java plum helps in maintaining healthy blood pressure. The antioxidants in the fruit also contribute to cardiovascular health by protecting against cellular damage and reducing inflammation.
• Good for Skin Health: The antioxidants and Vitamin C in java plum help protect the skin from damage and support the production of collagen, promoting healthy and vibrant skin.
• Purifies Blood and Increases Hemoglobin: Java plum is a source of iron, which is essential for the formation of hemoglobin. Its consumption can help purify the blood and may be beneficial for individuals with anemia.
• Anti-inflammatory Properties: The various plant compounds found in java plum, especially anthocyanins, exhibit anti-inflammatory effects, which can be beneficial in managing inflammatory conditions.
• Possesses Antimicrobial Properties: Extracts from different parts of the java plum plant, including the fruit and seeds, have shown antimicrobial activity against various bacteria and fungi in laboratory studies (Kaur S, Mondal P., 2014, "Study of antioxidant and antimicrobial activities of Syzygium cumini leaf and fruit").

Java plum has been known to cause some unwanted effects like a rapid drop in blood sugar and digestive issues due to its potent bioactive compounds and natural properties. A list of the downsides of java plum are shown below.

• Can Lower Blood Sugar Excessively: Due to its potent hypoglycemic (blood sugar-lowering) effects, consuming large amounts of java plum, especially for individuals on diabetes medication, can cause blood sugar to drop too low (hypoglycemia). It is important to monitor blood sugar levels closely.
• Gastrointestinal Discomfort: Eating large quantities of the fruit, especially on an empty stomach, can sometimes cause digestive issues like bloating, gas, or stomach ache in some individuals. Its astringent nature can also be a factor.
• Should be Avoided Before and After Surgery: Because it can lower blood sugar levels, it is often recommended to stop consuming java plum at least two weeks before and after a scheduled surgery to avoid complications with blood sugar control during and after the procedure.
• Staining: The deep purple juice of the java plum can easily stain clothes, hands, and other surfaces.

Yes, java plum is generally considered safe to consume during pregnancy when eaten in moderate amounts as part of a balanced diet. Java plum, also known as Jamun or Jambolan, is a fruit rich in essential nutrients like Vitamin C, iron, potassium, and antioxidants, which are beneficial for both the mother and the developing baby. These nutrients can help boost the immune system, improve hemoglobin levels to prevent anemia, and support overall health.

However, moderation is key and a sensible approach would be to treat it like any other fruit and consume a small handful (8-10 fruits) a few times a week. It's important to ensure the fruit is fresh and washed thoroughly to avoid any foodborne illnesses. Due to its potential to lower blood sugar, pregnant women, especially those with gestational diabetes, should be mindful of their intake and monitor their blood sugar levels. Consulting with a healthcare provider or a registered dietitian before adding any new food in significant quantities to a pregnancy diet is always the best practice.

Yes, java plum is very good for you. It is a highly nutritious fruit that is low in calories but packed with a wealth of vitamins, minerals, and powerful plant compounds. Its most notable benefit, supported by numerous studies, is its potential to help manage blood sugar levels, making it a focus in traditional medicine for diabetes. A review by Ayyanar M, et al. (2013), "Scientific validation of the medicinal value of Syzygium cumini L. (black plum), a traditional medicinal plant of India," summarizes the extensive research on its antidiabetic, antioxidant, and anti-inflammatory properties. The fruit's high antioxidant content, particularly from anthocyanins, helps protect the body from cellular damage, while its Vitamin C and iron content support the immune system and blood health. There is no official suggested consumption rate, but including java plums in the diet can offer these health-promoting benefits.

The calorie content for fresh java plums shows minimal to no difference between the common black and the rarer white varieties, both containing around 60 calories per 100g. Seedless cultivars also share this same calorie density for their edible flesh. The most significant changes in calories occur when the fruit is processed. Java plum jam or preserves have the highest calorie count, often 200-250 calories or more per 100g, due to the large quantity of added sugar required for preservation. Unsweetened java plum juice is slightly lower in calories than the whole fruit, around 40-50 calories per 100g, because the juicing process removes some of the fibrous pulp, but this also eliminates the dietary fiber. Therefore, the fresh, whole fruit in any color variety is the lowest calorie option.

Java plum is primarily used in desserts, beverages, and eaten fresh; its use in savory main dishes is very limited and not a part of mainstream culinary traditions. The fruit's dominant sweet and tart profile does not typically lend itself to savory preparations. Therefore, there are no widespread main dishes that feature java plum.

The origin of the Java Plum (Syzygium cumini), also known as Jamun, Jambolan, or Black Plum, is native to the Indian Subcontinent and surrounding regions of Southeast Asia. It is an evergreen tropical tree that has been cultivated for its fruit, timber, and medicinal properties for thousands of years. It holds cultural and religious significance in Hindu traditions, where it is often associated with Lord Krishna. From its native region, the tree was spread by humans to many other tropical and subtropical parts of the world, including parts of Oceania, Africa, the Caribbean, and the Americas.