Fresh and dried jujube deserve to be treated as different foods. Fresh jujube carries 69 mg of vitamin C per 100 g, more than an orange's 53 mg.
Dried, water leaves and sugar concentrates: carbohydrate exceeds 70 g per 100 g. Most of the vitamin C disappears during drying and heating. Same fruit, entirely different nutrition label.
Key benefits
Fresh jujube is dense in vitamin C
69 mg per 100 g, above citrus. Vitamin C is a cofactor in collagen synthesis and sharply increases absorption of plant-source iron. This advantage belongs to the fresh fruit only.
It has a traditional use for sleep and calm
In East Asian medicine, jujube seed (suanzaoren) has long been used as a sedative. Animal studies suggest saponins and flavonoids act centrally, but clinical evidence in humans is limited.
It supplies potassium and fibre
Dried jujube is especially concentrated in potassium, and its fibre rises too, which helps bowel movement. Remember that the sugar concentrates in the same proportion.
Polyphenols contribute antioxidant activity
Flavonoids and polysaccharides have been reported to show antioxidant activity. The red tint of jujube tea relates to these compounds.
How to eat it well
- In autumn, eat them fresh, crunched like an apple. It is the only way to get the vitamin C intact.
- Treat dried jujube as a sweetener, not a snack. Three to five a day is a sensible ceiling.
- For tea, remove the stones and split the fruit so the compounds infuse properly.
- Adding them to samgyetang or sweet rice dishes brings sweetness and aroma in place of sugar.
- The stones are hard enough to crack teeth — always remove them.
What to watch out for
- Dried jujube is very high in sugar. With diabetes, fix a number and stick to it.
- Jujube teas and pastes often have added sugar — check the label.
- In herbal medicine jujube is used to modulate the action of other herbs, so if you are taking herbal prescriptions, do not increase the amount on your own.
- The fibre load means a large portion at once can cause bloating.
- If you restrict potassium for kidney disease, dried jujube warrants particular care.
Nutrition
Approximate values per 100 g edible portion.
- Calories
- 79 kcal
- Carbohydrates
- 20.2 g
- Fiber
- 2.4 g
- Protein
- 1.2 g
- Vitamin C
- 69 mg
- Potassium
- 250 mg
- Magnesium
- 10 mg
Key nutrients
- Vitamin C
- Fiber
- Potassium
- Magnesium