Fruit

Jujube

78Health
Score

Jujube is a small, nutrient-dense stone fruit rich in vitamin C, potassium, and polyphenols, offering immune support and cardiovascular benefits with minimal calories.

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Why Jujube scores 78

Nutrient density30

Protein quality5

Fiber content5

Healthy fats5

Bioactive compounds11

Glycemic impact9

Top nutrients

Vitamin C76.7Copper8.1Niacin5.6Potassium5.3Manganese3.7

Nutrition

per_100g

Calories

1.2g

Protein

20.2g

Carbs

0.2g

Fat

Fiber

Health benefits

Enhanced immune function and reduced infection risk

strong evidence

High vitamin C content (69mg/100g) supports neutrophil function, collagen synthesis, and antibody production, strengthening mucosal and systemic immunity

Improved cardiovascular health and blood pressure regulation

moderate evidence

Potassium (250mg/100g) promotes vasodilation and counteracts sodium's hypertensive effects; polyphenols reduce arterial stiffness and endothelial dysfunction

Antioxidant defense and reduced cellular aging

moderate evidence

Polyphenolic compounds including flavonoids neutralize free radicals, reducing oxidative stress implicated in aging and age-related diseases

Sleep quality improvement and stress reduction

emerging evidence

Traditional use supported by emerging research on cyclopeptide alkaloids and saponins potentially modulating GABA receptors and nervous system tone

Blood sugar stability and metabolic health

moderate evidence

Low glycemic impact despite carbohydrate content due to fiber and polyphenol-mediated slowed glucose absorption, supporting insulin sensitivity

Pairs well with

·Pair with almonds or walnuts because fat slows gastric emptying, moderating glucose response and enhancing absorption of fat-soluble polyphenol compounds
·Combine with green tea because catechins synergize with jujube polyphenols, amplifying antioxidant and anti-inflammatory effects
·Eat with leafy greens (spinach, kale) because vitamin C in jujube enhances non-heme iron bioavailability from plant sources, supporting oxygen transport
·Mix into plain yogurt with cinnamon because probiotics support polyphenol metabolism, and cinnamon enhances glucose regulation synergistically

Practical tips

·Best timing: midday
·Select firm jujubes with unblemished skin; store in refrigerator for up to 3 weeks or freeze whole for extended preservation of vitamin C and polyphenols
·Consume fresh jujubes rather than dried varieties when possible—fresh retain ~90% of vitamin C versus 30-40% in dried versions due to heat exposure
·Eat 3-5 medium jujubes (approximately 100g) daily as an optimal serving to gain health benefits without excessive natural sugar intake (20g carbs per 100g)
·Time consumption 30-60 minutes before meals to leverage polyphenol-mediated glucose regulation benefits, or pair with protein/fat to blunt glycemic response
·Source from Asian markets or specialty grocers for superior freshness and variety; Chinese 'li' cultivars typically offer superior size and sweetness

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