Nutritional Overview: Jujube (Raw)
Jujube, also known as red date or Chinese date, is a nutritious fruit with a slightly sweet and tangy flavor. It is often enjoyed fresh or dried and offers a range of health benefits due to its rich nutrient profile. Below is a detailed breakdown of the nutritional composition of raw jujube.
Nutritional Information for Raw Jujube
(All values are approximate per 100 grams of raw jujube)
| Nutrient | Amount | Unit |
|---|---|---|
| Energy | 79 | kcal |
| Protein | 1.2 | g |
| Total Fat | 0.2 | g |
| Saturated Fat | 0.0 | g |
| Carbohydrates | 20.23 | g |
| Dietary Fiber | 0.0 | g |
| Sugars | 0.0 | g |
| Calcium | 21 | mg |
| Iron | 0.48 | mg |
| Magnesium | 10 | mg |
| Phosphorus | 23 | mg |
| Potassium | 250 | mg |
| Sodium | 3 | mg |
| Zinc | 0.05 | mg |
| Copper | 0.073 | mg |
| Manganese | 0.084 | mg |
| Selenium | 0.0 | µg |
| Vitamin C | 69 | mg |
| Thiamin (B1) | 0.02 | mg |
| Riboflavin (B2) | 0.04 | mg |
| Niacin (B3) | 0.9 | mg |
| Vitamin B6 | 0.081 | mg |
| Folate | 0.0 | µg |
| Vitamin B12 | 0.0 | µg |
| Vitamin A | 2 | µg |
| Vitamin E | 0 | mg |
| Vitamin D2 | 0.0 | µg |
Nutritional Highlights
- Rich in Vitamin C: Jujube is an excellent source of Vitamin C, providing 69 mg per 100 grams, which supports immune function and skin health.
- Low in Calories: With only 79 kcal per 100 grams, it is a great low-calorie snack for those looking to manage their weight.
- Potassium-Packed: Containing 250 mg of potassium, it helps maintain healthy blood pressure and electrolyte balance.
- Trace Minerals: It includes small amounts of copper, manganese, and iron, which are essential for various enzymatic reactions in the body.
- Carbohydrate Source: The carbohydrate content (20.23 g) provides a quick energy boost.
Allergen Information
Jujube is generally considered hypoallergenic and safe for most individuals. However, those with rare sensitivities to fruits or food pollen may need to exercise caution. If you are unsure, consult a healthcare professional before consuming.
Dietary Preferences
- Vegan-Friendly: Completely plant-based, making it an excellent choice for vegans.
- Gluten-Free: Naturally gluten-free, suitable for individuals with gluten sensitivities or celiac disease.
- Low Fat: Contains negligible amounts of fat, making it suitable for low-fat diets.
Usage Advice
- Fresh Consumption: Enjoy raw jujube as a snack or slice it into salads for added sweetness and crunch.
- Dried Option: Dried jujube is a concentrated source of energy and often used in teas, soups, and desserts.
- Storage: Store fresh jujube in the refrigerator to retain its crispness, or dehydrate for long-term storage.
Conclusion
Jujube is a small but mighty fruit, bursting with nutrients that can support overall health. Its versatility in both fresh and dried forms makes it an excellent addition to your diet. Whether you’re looking for a healthy snack or a flavorful ingredient, jujube is sure to delight your taste buds while nourishing your body.
