Calories in Ziziphus: Nutritional facts for Ziziphus Types

One hundred grams (3.5oz) of raw ziziphus contains 79 calories, while one hundred grams of dried ziziphus contains 287 calories.

One kilogram (1000g) of raw ziziphus contains 790 calories, while one kilogram of dried ziziphus contains 2870 calories.

A single raw ziziphus (20g) contains 16 calories. Calorie counts for branded products vary, as a 40g serving of Sun-Maid Dried Jujubes contains 110 calories, and a 100g serving of Goya Dried Red Dates contains 287 calories.

The health benefits of ziziphus are due to a dense concentration of vitamins and antioxidants. Scientific evidence supports the following list of benefits.

• Improves Sleep Quality: Specific flavonoids and saponins in the fruit exhibit sedative properties. Jiang, J. G., et al. (2007). "Comparison of the sedative and hypnotic effects of flavonoids, saponins, and polysaccharides extracted from Semen Ziziphus jujube." Evidence from this research shows these compounds effectively increase sleep time and quality in animal models.
• Boosts Immune Function: High levels of Vitamin C and unique polysaccharides enhance cellular defense mechanisms. Gao, Q. H., et al. (2013). "The Jujube (Ziziphus jujuba Mill.) Fruit: A Review of Current Knowledge of Fruit Composition and Health Benefits." Findings from the study link these components to increased production of immune cells.
• Aids Digestive Health: The high fiber content in dried varieties promotes gastrointestinal regularity. Anderson, J. W., et al. (2009). "Health benefits of dietary fiber." Data from the study demonstrate that adequate fiber intake prevents constipation and supports a healthy gut microbiome.
• Provides Neuroprotection: Bioactive molecules within the fruit protect brain cells from damage. Chen, J., et al. (2017). "A Review of Dietary Ziziphus jujuba Fruit (Jujube): Developing Health Food Supplements for Brain Protection." Research findings indicate that regular consumption improves memory and learning capabilities while reducing oxidative stress in the brain.

Consuming ziziphus carries certain risks related to sugar content and medication interactions. Nutrition experts recommend a daily limit of 10-15 fresh fruits or 3-5 dried fruits. Fresh cucumbers serve as a suitable alternative. The table below shows these concerns.

• Elevates Blood Glucose: Passos, T. U., et al. (2015). "Glycemic index and glycemic load of tropical fruits and the potential for managing type 2 diabetes." The table below shows that dried varieties possess a high glycemic load that can cause rapid spikes in blood sugar levels.
• Interacts With Medications: Pahuja, M., et al. (2011). " Hydroalcoholic extract of Zizyphus jujuba ameliorates seizures, oxidative stress, and cognitive impairment in experimental models of epilepsy in rats." The table below shows that compounds in the fruit may interfere with anticonvulsant drugs or antidepressants.
• Causes Digestive Upset: Consuming excessive amounts of dried fruit can lead to bloating and gas. Grabitske, H. A., & Slavin, J. L. (2008). "Low-digestible carbohydrates in practice." Data from the study suggests that a sudden increase in fiber intake from dried fruits can overwhelm the digestive system.
• Promotes Weight Gain: The high energy density of dried ziziphus leads to excess calorie consumption. Drewnowski, A. (2005). "Concept of a nutritious food: toward a nutrient density score." Research demonstrates that large portions of energy-dense dried fruits contribute to a positive energy balance and hinder weight management goals.

Yes, ziziphus are good because a dense concentration of vitamins and minerals supports systemic health. Heart health receives protection from high potassium levels that help maintain stable blood pressure. The meta-analysis by D'Elia, L., et al. (2011), "Potassium intake, stroke, and cardiovascular disease: a meta-analysis of prospective studies," confirms that increased potassium intake is associated with a lower risk of stroke. Brain health benefits from neuroprotective compounds that improve memory and learning. Chen, J., et al. (2017). "A Review of Dietary Ziziphus jujuba Fruit (Jujube): Developing Health Food Supplements for Brain Protection." Digestive health improves through the intake of dietary fiber which ensures regular bowel movements and gut wellness. 

The meta-analysis by Yang, J., et al. (2012), "Effect of dietary fiber on constipation: a meta analysis," demonstrates that dietary fiber effectively increases stool frequency. Liver health is supported by antioxidants that reduce oxidative stress and inflammation within hepatic tissues. Cognitive function remains sharp due to bioactive molecules that protect neurons from damage. Immune system strength increases from Vitamin C and polysaccharides that bolster cellular defenses.

Energy content shows a massive increase when the fruit is dried. Raw ziziphus contains 79 calories per 100g (3.5oz). Dehydrated ziziphus contains 287 calories per 100g (3.5oz). The removal of water during the drying process concentrates natural sugars and nutrients. Fresh varieties like Li and Honey Jar maintain a lower energy density. Dried varieties like Lang represent the highest calorie type. Fresh raw fruit represents the lowest calorie type. Total calorie intake depends on the state of the fruit and the serving size consumed.

The origin of ziziphus traces back to the subtropical regions of Southern Asia and China. Ancient civilizations cultivated the trees for thousands of years to produce nutritious stone fruits. Culinary use began with medicinal applications before expanding into modern gastronomy. Seeds traveled through trade routes to the Middle East and Southern Europe during the classical era. Early documentation describes the fruit as a remedy for fatigue and insomnia. Modern agricultural practices improved the size and sweetness of the Li and Lang varieties. Ziziphus now features in high-end global restaurants as a versatile ingredient for both sweet and savory applications.