Nutritional Profile: Fresh and Dried Chinese Jujube
Chinese jujube, known as a superfruit, is a versatile and highly nutritious ingredient. Whether fresh or dried, this fruit offers a natural sweetness and is packed with essential nutrients. Below is a detailed breakdown of its nutritional composition:
Nutritional Information (Per 100g Serving)
| Nutrient | Amount | Details |
|---|---|---|
| Energy (kcal) | 281.0 | A natural energy booster, perfect for snacks or adding to meals for sustained vitality. |
| Protein (g) | 4.72 | Contributes to muscle repair and maintenance. |
| Total Fat (g) | 0.5 | Extremely low in fat, making it heart-healthy. |
| Saturated Fat (g) | 0.0 | Free from harmful saturated fats. |
| Carbohydrates (g) | 72.52 | A rich source of natural carbohydrates, offering sustained energy. |
| Dietary Fiber (g) | 6.0 | Supports digestion and gut health, keeping you fuller for longer. |
| Sugars (g) | 0.0 | Naturally sweet without added sugars. |
| Calcium (mg) | 63.0 | Strengthens bones and teeth. |
| Iron (mg) | 5.09 | Boosts red blood cell production, improving oxygen transport in the body. |
| Magnesium (mg) | 0 | Trace amounts contribute to various metabolic processes. |
| Phosphorus (mg) | 68.0 | Supports healthy bones and teeth. |
| Potassium (mg) | 217.0 | Promotes heart health and regulates fluid balance. |
| Sodium (mg) | 5.0 | Naturally low in sodium, suitable for a low-salt diet. |
| Zinc (mg) | 0.39 | Enhances immune function and supports cellular health. |
| Copper (mcg) | 0.233 | Vital for iron absorption and maintaining healthy connective tissues. |
| Manganese (mg) | 31.067 | Essential for bone formation and antioxidant functions. |
| Selenium (mcg) | 0.0 | Negligible amounts. |
| Vitamin C (mg) | 217.6 | An excellent source of Vitamin C, supporting immunity and skin health. |
| Thiamin (mg) | 0.047 | Plays a role in energy metabolism and nerve function. |
| Riboflavin (mg) | 0.053 | Helps the body break down carbohydrates, fats, and proteins. |
| Niacin (mg) | 0.0 | Negligible amounts, but other B-vitamins compensate. |
| Vitamin B6 (mg) | 0.0 | Trace amounts present. |
| Folate (mcg) | 0.0 | Minimal content; focus on other folate-rich foods. |
| Vitamin B12 (mcg) | 0.0 | Not a source of B12, making it ideal for plant-based diets. |
| Vitamin A (mcg) | 0.0 | Minimal Vitamin A content. |
| Vitamin E (mg) | 0.0 | Trace amounts, highlighting other antioxidant properties instead. |
| Vitamin D2 (mcg) | 0.0 | Not a source of Vitamin D; pair with sun exposure or fortified foods for a balanced intake. |
Health Benefits of Chinese Jujube
- Immune Support: With an impressive 217.6 mg of Vitamin C per serving, Chinese jujube can bolster your immune defenses and improve skin health.
- Energy Boost: High carbohydrate content makes it a natural energy source for busy days.
- Digestive Health: The fiber content helps promote healthy digestion and prevents bloating.
- Low Fat, Low Sodium: Ideal for heart health, this fruit is both fat-free and low in sodium.
- Iron-Rich: A great addition to combat fatigue and support oxygen transport, especially in plant-based diets.
Dietary Preferences
- Vegan-Friendly: Free from animal-derived ingredients, perfect for plant-based diets.
- Gluten-Free: Naturally gluten-free, suitable for individuals with celiac disease or gluten intolerance.
- Low-Fat Option: With minimal fat content, it fits well into a heart-healthy diet.
- No Added Sugars: A naturally sweet alternative for those avoiding refined sugar.
Culinary Uses
Fresh and dried Chinese jujube can be enjoyed in various ways:
- Snacks: Eaten fresh or dried for a healthy, on-the-go treat.
- Teas and Infusions: Adds a natural sweetness to herbal teas.
- Baked Goods: Incorporate into breads, cakes, and cookies for a sweet, chewy texture.
- Soups and Stews: Often used in Asian cuisine for a unique flavor and nutritional boost.
Tips for Incorporating Chinese Jujube
- Pair with Nuts or Seeds: For a balanced snack high in healthy fats and protein.
- Blend into Smoothies: Add a handful of dried jujubes to enhance the flavor and nutrient profile.
- Rehydrate Dried Jujubes: Soak in warm water to use in recipes requiring fresh fruit texture.
Chinese jujube is a nutritional powerhouse that brings versatility and health benefits to your table. Whether you’re seeking a natural energy boost, immune support, or a touch of sweetness in your recipes, this fruit is a must-have in your pantry!
