Nutritional Profile: Java-Plum (Jambolan) – Raw
The java-plum, also known as jambolan, is a tropical fruit prized for its unique sweet-tart flavor and numerous health benefits. Below is a detailed breakdown of its nutritional composition, making it a delightful and healthful addition to your diet.
Energy and Macronutrients
- Calories: 60.0 kcal
This fruit is a moderate source of energy, making it suitable for light snacking or as a refreshing addition to a balanced diet. - Protein: 0.72 g
Java-plum provides a minimal protein contribution, ideal for those focusing on low-protein fruit options. - Total Fat: 0.23 g
A naturally low-fat fruit, it is free from saturated fats, promoting heart health.- Saturated Fat: 0.0 g
Carbohydrates and Fiber
- Total Carbohydrates: 15.56 g
Packed with energizing carbohydrates, this fruit offers a natural source of quick energy. - Dietary Fiber: 0.0 g
Although low in fiber, its hydration and refreshing nature make it a suitable option for light, easy digestion. - Sugars: 0.0 g
The natural sugars are not explicitly quantified, but the fruit’s taste suggests minimal processed sugar influence.
Minerals
Java-plum is a source of essential minerals that support overall health:
- Calcium: 19.0 mg
Contributes to maintaining strong bones and teeth. - Iron: 0.19 mg
A small but notable contributor to healthy red blood cell production. - Magnesium: 15.0 mg
Supports muscle function and energy production. - Phosphorus: 17.0 mg
Plays a key role in cellular repair and energy metabolism. - Potassium: 79.0 mg
Essential for maintaining proper fluid balance and nerve function. - Sodium: 14.0 mg
A low-sodium choice for those managing blood pressure. - Zinc: 0.0 mg
Minimal zinc content, with limited impact on this mineral’s dietary requirement. - Copper, Manganese, Selenium: Trace amounts or absent.
Vitamins
This fruit offers several vitamins crucial for health and well-being:
- Vitamin C: 14.3 mg
A good source of immune-boosting and antioxidant properties. - Thiamin (Vitamin B1): 0.006 mg
Supports energy metabolism. - Riboflavin (Vitamin B2): 0.012 mg
Helps convert food into usable energy. - Niacin (Vitamin B3): 0.26 mg
Supports cardiovascular and skin health. - Vitamin B6: 0.038 mg
Important for brain health and cognitive function. - Folate: 0.0 mcg
Minimal content, not a significant source. - Vitamin B12, Vitamin A, Vitamin D, Vitamin E: Not present in measurable amounts.
Allergen and Dietary Information
- Allergen Warning: Java-plum is generally well-tolerated, but individuals allergic to tropical fruits should exercise caution.
- Dietary Preferences:
- Vegan & Vegetarian-Friendly: Naturally plant-based and free from animal-derived ingredients.
- Gluten-Free: Safe for individuals with gluten sensitivity or celiac disease.
- Low-Fat Option: Ideal for those monitoring their fat intake.
Conclusion
Java-plum (jambolan) is a nutrient-rich fruit that serves as a refreshing snack or an ingredient in various culinary creations. Its moderate caloric value, combined with a wealth of essential vitamins and minerals, makes it a versatile addition to healthy diets. Whether eaten raw, blended into smoothies, or incorporated into desserts, this tropical delight promises both flavor and nutrition.
