Fruit

Java-Plum

Health
ScoreC

Java plum (Syzygium cumini) is a dark purple tropical fruit rich in vitamin C and polyphenols, offering antioxidant and anti-inflammatory benefits with minimal caloric density.

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Why Java-Plum scores 58

Nutrient density11

Protein quality4

Fiber content5

Healthy fats5

Bioactive compounds12

Glycemic impact9

Top nutrients

% Daily Value per 1 medium (140 g)

Vitamin C 22%Magnesium 5.0%Potassium 2.4%Niacin 2.2%Calcium 2.1%

Nutrition

per_100g

Calories

0.7g

Protein

15.6g

Carbs

0.2g

Fat

Fiber

Health benefits

Antioxidant protection and cellular aging reduction

moderate evidence

Anthocyanins and ellagic acid neutralize free radicals and reduce oxidative stress, protecting cellular DNA and supporting longevity pathways

Blood glucose regulation and metabolic support

emerging evidence

Polyphenolic compounds including jambolan may improve insulin sensitivity and reduce postprandial glucose spikes

Cardiovascular health via potassium and anti-inflammatory effects

moderate evidence

Potassium supports vasodilation and blood pressure regulation; anthocyanins reduce vascular inflammation

Antimicrobial and digestive tract support

emerging evidence

Polyphenols exhibit antimicrobial properties and may promote beneficial gut microbiota composition

Pairs well with

·Pair with unsweetened yogurt because probiotics synergize with polyphenols to enhance gut barrier function and microbiota diversity
·Combine with almonds or walnuts because fat-soluble polyphenol absorption improves with dietary fat, enhancing antioxidant bioavailability
·Mix with dark leafy greens (spinach, kale) because complementary polyphenols and minerals amplify antioxidant and cardiovascular benefits
·Eat alongside cinnamon because cinnamon enhances glucose metabolism effects and provides additional anti-inflammatory compounds

Practical tips

·Best timing: midday
·Select firm, fully dark purple fruits with no soft spots; ripeness indicates peak anthocyanin concentration
·Consume within 1-2 days of purchase or refrigerate in breathable bags, as java plum has limited shelf life due to high moisture content
·Eat skin and flesh together—anthocyanins are concentrated in the skin; avoid consuming the large central seed
·Fresh juice or whole-fruit consumption preserves polyphenol content better than cooked preparations, which may degrade heat-sensitive compounds
·If fresh java plum is unavailable, frozen varieties maintain polyphenolic content; thaw at refrigerator temperature before consumption