Java-Plum
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.
Nutrition · per ~140 g serving · ≈ 2–3 plums
- Vitamin C20.0 mg22% DV
- Niacin0.36 mg2% DV
- Riboflavin0.02 mg1% DV
- Thiamin0.01 mg<1% DV
- Magnesium21.0 mg5% DV
- Potassium110.6 mg2% DV
- Calcium26.6 mg2% DV
- Phosphorus23.8 mg2% DV
- Iron0.27 mg1% DV
- Sodium19.6 mg<1% DV
- Anthocyanins~280 mg
- Ellagitannins~70 mg
- Polyphenols~210 mg
Score · 54/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C16% DV
- Magnesium4% DV
- Potassium2% DV
- Niacin2% DV
- Calcium2% DV
Overview
Native to the Indian subcontinent and Southeast Asia, java plum has been used in traditional Ayurvedic medicine for centuries. This low-calorie fruit (60 kcal/100g) provides notable vitamin C content (14.3mg) and bioactive polyphenols including anthocyanins and ellagic acid, which contribute to its deep purple coloration. Java plum's unique nutritional profile emphasizes polyphenolic compounds over fiber, making it particularly valuable for antioxidant protection and metabolic health. The fruit contains jambolan, a compound traditionally studied for glucose metabolism support. Its potassium content (79mg) supports cardiovascular function, while the minimal sodium and low glycemic impact make it suitable for blood pressure and metabolic management. Java plum represents a calorie-efficient way to obtain polyphenolic antioxidants, supporting cellular aging reduction and inflammation modulation—key mechanisms in longevity nutrition. The fruit's traditional use in regulating blood sugar and supporting digestive health aligns with emerging research on anthocyanin-rich fruits and metabolic resilience.
Health Benefits (4)
- Antioxidant protection and cellular aging reductionmoderateAnthocyanins and ellagic acid neutralize free radicals and reduce oxidative stress, protecting cellular DNA and supporting longevity pathways
- Blood glucose regulation and metabolic supportemergingPolyphenolic compounds including jambolan may improve insulin sensitivity and reduce postprandial glucose spikes
- Cardiovascular health via potassium and anti-inflammatory effectsmoderatePotassium supports vasodilation and blood pressure regulation; anthocyanins reduce vascular inflammation
- Antimicrobial and digestive tract supportemergingPolyphenols exhibit antimicrobial properties and may promote beneficial gut microbiota composition
Food Pairings
- ·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
- ·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
Optimal Timing
Consuming java plum with or shortly after lunch provides polyphenolic antioxidants during peak digestion and metabolic activity, supporting postprandial glucose control and sustained nutrient absorption
May be consumed anytime; midday pairing with protein/fat-containing meals optimizes polyphenol absorption and glucose stability
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
Per 100 g of the default form. Bars show how much higher or lower java-plum is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about java-plum
What is java-plum?
Java-Plum is classified as a fruit. 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.
Is java-plum healthy?
Java-Plum scores 54/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Vitamin C, Magnesium, Potassium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is java-plum high in protein?
Not particularly. A 140 g serving provides about 1 g of protein (~2% of the 50 g daily value).
Is java-plum high in fiber?
Not really. A 140 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in java-plum?
In a 140 g serving, java-plum is highest in Vitamin C (~22% DV).
Is java-plum keto-friendly?
Not really. A 140 g serving has about 21.8 g of net carbs (21.8 g total minus 0 g fiber).
When is the best time to eat java-plum?
Best in the midday. Consuming java plum with or shortly after lunch provides polyphenolic antioxidants during peak digestion and metabolic activity, supporting postprandial glucose control and sustained nutrient absorption
How much java-plum should I eat?
A typical serving is around 140 g (~84 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating java-plum alongside several other fruit sources.
What pairs well with java-plum?
Java-Plum pairs nicely 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.
Supplements that mirror Java-Plum's nutrient profile
Encyclopedia entries that supply the same signature nutrients java-plum contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Java-Plum
These are the nutrients java-plumcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.