Calories in Jujube: Nutritional facts for Jujube Types

A 100g serving of fresh raw jujubes contains 79 calories, while the same quantity of dried jujubes provides 287 calories.

One kilogram (1000g) of fresh raw jujubes contains 790 calories, whereas a kilogram of dried jujubes provides 2,870 calories.

A single fresh raw jujube (15g) contains 12 calories. Retail offerings present distinct energy values, as a serving of Made in Nature Organic Dried Jujubes (40g) provides 110 calories, while a serving of Shanxi Dried Jujubes (10g) contains 29 calories.

Jujubes offer distinct physiological advantages, particularly regarding sleep regulation, immune defense, and gastrointestinal function. The fruit serves as a traditional remedy in herbal medicine due to the high concentration of bioactive compounds. The specific benefits of jujubes are detailed below.

• Improves Sleep Quality: Jujubes contain saponins and flavonoids that act on the GABAergic system to induce relaxation. A study by Shergis, J. L., et al. (2017), "Ziziphus spinosa seeds for insomnia: A review of chemistry and psychopharmacology," confirmed that extracts from the plant significantly reduce sleep latency and increase sleep duration.
• Boosts Immune System: The fruit supplies high levels of Vitamin C and polysaccharides that enhance immune cell activity. Research by Liu, Y., et al. (2020), " Molecular mechanisms of polysaccharides from Ziziphus jujuba Mill var. spinosa seeds regulating the bioavailability of spinosin and preventing colitis," found that these compounds stimulate macrophage activation, strengthening the body's defense against pathogens.
• Supports Digestive Health: Dietary fiber and specific triterpenoids found in the pulp aid in regulating bowel movements. A study by Taati, M., et al. (2011), "Protective effect of Ziziphus jujuba fruit extract against ethanol-induced gastric ulcer in rats," demonstrated that the fruit protects the gastric mucosa and promotes digestive regularity.

Jujubes remain safe for consumption in standard amounts, yet specific dietary contraindications exist. Key risks associated with jujube consumption are listed here.

• Interferes with Diabetes Medications: The high sugar content in dried jujubes causes rapid spikes in blood glucose levels. A study by Eddouks, M., et al. (2014), "Phytotherapy in the Management of Diabetes and Hypertension," notes that concentrated fruit sugars may counteract the effects of hypoglycemic drugs.
• Interacts with Sedatives: The sedative properties of the fruit may amplify the effects of anesthesia or sleep medications. Research by Jiang, J. G., et al. (2007), "Comparison of the sedative and hypnotic effects of flavonoids, saponins, and polysaccharides extracted from Semen Ziziphus jujube," suggests that combining the fruit with central nervous system depressants requires caution.

Yes, jujubes are good for health because the fruit supports neurological function, cardiovascular stability, and digestive efficiency. The high antioxidant content aids brain health by reducing oxidative stress and protecting neuronal cells, a mechanism detailed in the study by Chen, J., et al. (2017), "A review of dietary Ziziphus jujuba fruit (Jujube): Developing health food supplements for brain protection." Heart health improves through the potassium and polyphenol content, which assists in blood pressure regulation as explored by Plastina, P., et al. (2012), "Identification of bioactive constituents of Ziziphus jujuba fruit." Digestive health benefits from the fiber content, which facilitates regular bowel movements and supports gut microbiota as confirmed by Anderson, J. W., et al. (2009), "Health benefits of dietary fiber." A preferred consumption rate involves eating five to ten fresh jujubes or three dried jujubes daily to avoid adverse effects.

Jujube fruit contributes to skin health by providing high concentrations of Vitamin C and antioxidants that promote collagen synthesis and protect against UV-induced damage. The fruit acts as a potent scavenger of free radicals, reducing oxidative stress that accelerates aging. Vitamin C is essential for the formation of collagen, the structural protein responsible for skin elasticity. A study by Phetcharat, L., et al. (2015), "The effectiveness of a standardized rose hip powder, containing seeds and shells of Rosa canina, on cell longevity, skin wrinkles, moisture, and elasticity," highlights the role of Vitamin C-rich fruits in improving skin firmness. Regular intake aids in maintaining hydration and reducing the appearance of fine lines.

Yes, excessive intake of jujube fruit may lead to digestive issues or interactions with specific medications but regular consumption is generally safe. The high fiber content in jujube can cause bloating or diarrhea when consumed in large quantities. The following research highlights potential concerns.

• Gastrointestinal Distress: Excessive fiber intake from dried fruits may lead to abdominal cramping. A study by Eswaran, S., et al. (2013), "Fiber and functional gastrointestinal disorders," notes that sudden increases in fiber intake often result in gas and bloating.
• Hypoglycemic Effects: The fruit may lower blood sugar levels, potentially causing hypoglycemia in individuals on diabetes medication. Research by Erenmemisoglu, A., et al. (2011), "Hypoglycemic effect of Ziziphus jujuba leaves," indicates that the plant possesses blood sugar-lowering properties that require monitoring.

Sedative Interaction: The calming effects may potentiate sedative drugs. A review by Shergis, J. L., et al. (2017), "Ziziphus spinosa seeds for insomnia," advises caution when combining the fruit with other sedatives.

Caloric density shifts drastically between fresh and processed forms of jujube. Candied jujubes contain the highest energy load at approximately 350 calories per 100 grams due to added syrup. Dried Lang jujubes present a high profile at 287 calories per 100 grams due to moisture removal. Fresh Sour jujubes offer the lowest profile at 65 calories per 100 grams, maintaining a low energy density suitable for volume eating.

Jujube fruit compares favorably to other fruits by offering significantly higher concentrations of Vitamin C and iron, particularly in the dried form. Dried jujubes provide approximately 218mg of Vitamin C per 100g, which far exceeds the content found in oranges or apples. A study by Sapkota, G., et al. (2023), " Dynamics of Nutrients in Jujube (Ziziphus jujuba Mill.) at Different Maturity Stages, Cultivars, and Locations in the Southwest United States," confirms that jujubes rank among the highest antioxidant-rich fruits. The iron content in dried jujubes also surpasses that of raisins and dates, making the fruit a superior choice for mineral intake. The sugar content in dried varieties is comparable to dates, requiring moderation despite the micronutrient density.

Jujubes originated in the middle and lower reaches of the Yellow River in China, with cultivation history spanning over 7,000 years. Ancient Chinese texts classify the fruit as one of the five essential crops alongside peach, apricot, plum, and chestnut. The plant traveled along the Silk Road to the Middle East and Europe, eventually reaching the United States in the mid-19th century. Domestication resulted in hundreds of cultivars adapted to various climates, though China remains the genetic center of diversity.