Jujube
Jujube is a small, nutrient-dense stone fruit rich in vitamin C, potassium, and polyphenols, offering immune support and cardiovascular benefits with minimal calories.
Variants (2)
Nutrition · per ~140 g serving · ≈ 1 medium piece
- Vitamin C96.6 mg107% DV
- Niacin1.3 mg8% DV
- Riboflavin0.06 mg4% DV
- Thiamin0.03 mg2% DV
- Vitamin A2.8 iu<1% DV
- Copper0.10 mg11% DV
- Potassium350.0 mg7% DV
- Manganese0.12 mg5% DV
- Iron0.67 mg4% DV
- Magnesium14.0 mg3% DV
- Phosphorus32.2 mg3% DV
- Calcium29.4 mg2% DV
- Zinc0.07 mg<1% DV
- Sodium4.2 mg<1% DV
- Saponins~420 mg
- Polyphenols~210 mg
Score · 78/100
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 C77% DV
- Copper8% DV
- Niacin6% DV
- Potassium5% DV
- Manganese4% DV
Overview
Native to China and cultivated across Asia, the Middle East, and increasingly in Mediterranean regions, jujube has been a cornerstone of traditional medicine for over 4,000 years. Modern nutritional analysis reveals why: jujubes deliver exceptional vitamin C content (69mg per 100g, comparable to oranges) alongside substantial potassium (250mg), supporting cardiovascular health and blood pressure regulation. The fruit's polyphenol profile—including flavonoids and phenolic acids—provides antioxidant and anti-inflammatory activity relevant to aging prevention and chronic disease risk reduction. Unlike many fruits, jujubes offer a favorable carbohydrate-to-nutrient ratio, making them suitable for stable blood sugar management when consumed in moderation. The presence of compounds like cyclopeptide alkaloids and saponins documented in ethnobotanical research suggests potential anxiolytic and sleep-supportive properties, though human evidence remains limited. Fresh jujubes are firmer and more nutrient-dense than dried varieties, though both retain bioactive compounds. Their low sodium profile and mineral diversity make them particularly valuable for individuals managing hypertension or seeking electrolyte balance. Jujubes represent an underutilized longevity food offering multifaceted benefits with minimal metabolic burden.
Health Benefits (5)
- Enhanced immune function and reduced infection riskstrongHigh vitamin C content (69mg/100g) supports neutrophil function, collagen synthesis, and antibody production, strengthening mucosal and systemic immunity
- Improved cardiovascular health and blood pressure regulationmoderatePotassium (250mg/100g) promotes vasodilation and counteracts sodium's hypertensive effects; polyphenols reduce arterial stiffness and endothelial dysfunction
- Antioxidant defense and reduced cellular agingmoderatePolyphenolic compounds including flavonoids neutralize free radicals, reducing oxidative stress implicated in aging and age-related diseases
- Sleep quality improvement and stress reductionemergingTraditional use supported by emerging research on cyclopeptide alkaloids and saponins potentially modulating GABA receptors and nervous system tone
- Blood sugar stability and metabolic healthmoderateLow glycemic impact despite carbohydrate content due to fiber and polyphenol-mediated slowed glucose absorption, supporting insulin sensitivity
Food Pairings
- ·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
- ·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
Optimal Timing
Midday consumption aligns with peak alertness and metabolic function; the vitamin C and polyphenol boost supports afternoon energy without sleep disruption, while post-meal consumption moderates blood sugar spikes
Evening consumption may support sleep quality due to emerging evidence for nervous system-calming compounds, making jujube flexible for mid-afternoon snacks or pre-bedtime consumption (1-2 hours before sleep)
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 jujube is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about jujube
What is jujube?
Jujube is classified as a fruit. Jujube is a small, nutrient-dense stone fruit rich in vitamin C, potassium, and polyphenols, offering immune support and cardiovascular benefits with minimal calories.
Is jujube healthy?
Jujube scores 78/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin C, Copper, Niacin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is jujube high in protein?
Not particularly. A 140 g serving provides about 1.7 g of protein (~3% of the 50 g daily value).
Is jujube 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 jujube?
In a 140 g serving, jujube is highest in Vitamin C (~107% DV), Copper (~11% DV).
Is jujube keto-friendly?
Not really. A 140 g serving has about 28.3 g of net carbs (28.3 g total minus 0 g fiber).
When is the best time to eat jujube?
Best in the midday. Midday consumption aligns with peak alertness and metabolic function; the vitamin C and polyphenol boost supports afternoon energy without sleep disruption, while post-meal consumption moderates blood sugar spikes
How much jujube should I eat?
A typical serving is around 140 g (~111 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 jujube alongside several other fruit sources.
What pairs well with jujube?
Jujube pairs nicely 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.
Supplements that mirror Jujube's nutrient profile
Encyclopedia entries that supply the same signature nutrients jujube contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Jujube
These are the nutrients jujubecontributes 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.