Java-plum, (jambolan), raw

Fruits and Fruit Juices Fruits

Java‑plum (Syzygium cumini), also known as jambolan or jamun, is a tropical fruit with a distinctive dark purple color and mildly sweet‑astringent flavor. A 100 g raw portion provides approximately 60 kcal, 15.56 g carbohydrates, 0.72 g protein, and a notable 14.3 mg of vitamin C for immune support. It also contributes potassium and phenolic antioxidants intrinsic to its richly pigmented skin. Traditional medicine uses extend to digestive and glycemic regulation.

⚡ Quick Facts

Calories
about 60 kcal per 100g (raw)
Key Nutrient
Carbohydrates: 15.56 g
Key Nutrient
Vitamin C: 14.3 mg
Key Nutrient
Protein: 0.72 g

💎 Key Nutrients

What Is Java‑plum? Origin and Varieties

Java‑plum (Syzygium cumini), commonly called jambolan, jamun, or black plum, is a tropical fruit native to the Indian subcontinent and parts of Southeast Asia. It belongs to the Myrtaceae family, characterized by dense evergreen foliage and fragrant flowers. The tree itself is large, often reaching heights exceeding 30 meters in natural habitats, though cultivated varieties may be smaller. This species has been introduced to tropical regions worldwide, including Brazil, the Caribbean, and parts of Florida. The fruit matures from green to deep purple or almost black, with a succulent pulp and a single large seed. The flavor profile is uniquely sweet with a hint of astringency, and the skin’s deep color signals high levels of anthocyanin pigmentation. Varieties include common dark‑skinned jambolan, rare white jambolan, and larger cultivars selected for fruit size. Across cultures, the fruit holds culinary and medicinal value, featuring in fresh consumption, juices, preserves, and traditional remedies. Scientifically, its rich anthocyanin and polyphenol content supports its use beyond nutrition, aligning with historical applications in Ayurveda and Unani medicine.

Nutrition Profile: A Detailed Breakdown

In a standard 100 g raw serving of Java‑plum (jambolan), there are approximately 60 kcal, dominated by carbohydrates (15.56 g) with minimal fat (0.23 g) and modest protein (0.72 g). Carbohydrates provide energy and include natural sugars intrinsic to the fruit. Despite low dietary fiber reported in this data set, the phenolic compounds contribute functional benefits beyond macronutrients. The fruit is particularly rich in vitamin C (14.3 mg), a potent antioxidant, which supports immune function and collagen synthesis. Mineral content includes potassium (79 mg), which is crucial for cellular function, fluid balance, and cardiovascular health. Other minerals like calcium (19 mg), magnesium (15 mg), phosphorus (17 mg), and iron (0.19 mg) contribute to micronutrient diversity. Notably, vitamin A precursors are minimal but present in trace amounts, reflecting the fruit’s limited impact on vision‑related nutrients. Compared to temperate plums, which are higher in fiber but lower in phenolics, jambolan stands out for its anthocyanin content—compounds associated with antioxidant capacity. Though dietary fiber appears low in USDA data, other sources suggest potential soluble components; the variance underscores the need for standardized analysis. Overall, the nutrient density coupled with bioactive phytochemicals supports both general nutrition and functional benefits when included in a balanced diet.

Evidence‑Based Health Benefits

Java‑plum has garnered scientific interest for its bioactive compounds, particularly anthocyanins, flavonoids, and phenolic acids, which contribute antioxidant and anti‑inflammatory actions. These molecules help neutralize free radicals, reducing oxidative stress—a factor in chronic conditions. Research reviews highlight its potential antidiabetic properties, with seed extracts showing hypoglycemic effects in preclinical models; these effects are attributed to compounds such as jambolin and jambosine inhibiting carbohydrate conversion enzymes. While human clinical trials remain limited, historical and preclinical evidence supports blood sugar modulation. The fruit’s high vitamin C content further aids immune function and skin health. In vitro studies have demonstrated anti‑inflammatory and antimicrobial activities, though clinical relevance requires more research. Traditional use for digestive discomfort, including flatulence and dysentery, aligns with observed antioxidant benefits that may soothe mucosal tissues. Additionally, potassium supports heart health through electrolyte balance and blood pressure regulation. Collectively, while robust clinical evidence is emerging, Java‑plum’s combination of nutrients and phytochemicals positions it as a functional fruit with promising health benefits.

Potential Risks and Who Should Be Careful

Java‑plum is generally safe when consumed in typical food amounts, but certain populations should exercise caution. Individuals with diabetes should monitor blood sugar closely when consuming large quantities or supplements, as hypoglycemic effects may interact with medications. Gastrointestinal discomfort such as mild nausea or diarrhea has been reported with excessive intake, likely due to high anthocyanin concentrations affecting gut motility. Allergic reactions are rare but possible in those with sensitivities to Myrtaceae fruits. The seeds and bark, often used in traditional remedies, contain concentrated bioactives and should not be consumed in large amounts without guidance, as high doses may have unpredictable metabolic effects. Pregnant or breastfeeding women should consult healthcare professionals before using high‑dose extracts or medicinal preparations. Children and elderly individuals with compromised digestion or complex medication regimens should introduce the fruit gradually to assess tolerance.

How to Select, Store, and Prepare Java‑plum

Select Java‑plums that are uniformly deep purple to black with firm, slightly yielding flesh, indicating ripeness. Avoid fruits with bruising or splits in the skin, which can accelerate spoilage. Fresh fruits should be washed thoroughly under cool running water before consumption or processing. For short‑term storage, keep them in the refrigerator where they can last about 5–7 days; storing in breathable containers helps prevent moisture buildup. Modified atmosphere storage at 8–10°C extends quality up to three weeks in controlled conditions. Frozen fragmentation allows long‑term preservation for up to 6–12 months; blanch or freeze on trays before packaging to reduce clumping. When preparing, separate the flesh from the single large seed; the pulp is ideal for juices, smoothies, or jams. Astringency can be reduced by soaking in lightly salted water or pairing with sweeter fruits. Anthocyanins are sensitive to heat and oxygen; minimal thermal processing preserves nutrient content best.

Best Ways to Eat Java‑plum

Eating fresh raw fruit is the simplest way to enjoy Java‑plum’s nutrients and antioxidants. For balanced snacks, pair with yogurt and nuts to add protein and healthy fats. Juicing yields vibrant beverages but may reduce fiber; combining with citrus enhances vitamin C absorption. Stewing with minimal added sugar creates compotes with preserved color and flavor. For jams, always use low heat and add vitamin C‑rich lemon juice to stabilize color. In salads, toss sliced Java‑plums with leafy greens and vinaigrette to balance sweetness with acidity. Smoothies blending with banana and spinach deliver a nutrient‑dense meal replacement while mitigating astringency. Culinary use extends to sauces for grilled proteins, where sweetness complements savory elements.

Nutrient Absorption: What Helps and Hinders

Vitamin C in Java‑plum enhances non‑heme iron absorption from plant foods when consumed together, beneficial for individuals with low iron stores. Pair with iron‑rich leafy greens to leverage this effect. Polyphenols may bind dietary iron if consumed in excess, potentially hindering absorption; balance intake across meals. Healthy fats from nuts or avocados enhance the bioavailability of fat‑soluble compounds. Avoid consuming high‑calcium supplements immediately with polyphenol‑rich meals, as they may interfere with iron uptake.

Java‑plum for Specific Diets

For vegan and vegetarian diets, Java‑plum provides micronutrients and antioxidants with minimal calories. Paleo and Whole30‑compatible when eaten raw or prepared without added sugars. Keto dieters should account for its carbohydrate content; small portions (<50 g) may fit low‑carb plans. Low‑FODMAP compatibility is uncertain due to limited fiber data; small servings are advisable. Diabetics can enjoy in moderation paired with protein to reduce glycemic impact.

❤️ Health Benefits

Supports Antioxidant Activity

Anthocyanins neutralize free radicals, reducing oxidative stress

Evidence: moderate

May Aid Blood Sugar Regulation

Bioactive compounds modulate carbohydrate metabolism enzymes

Evidence: preliminary

⚖️ Comparisons

Vs. European plum

Java‑plum has higher anthocyanins but similar calories

🧊 Storage Guide

🏠
Counter
1–2 days
❄️
Fridge
5–7 days
🧊
Freezer
6–12 months
⚠️ Signs of Spoilage:
  • smell: fermented odor
  • visual: skin mold, color dulling
  • texture: mushy flesh
  • when to discard: slimy surface

👥 Special Considerations

elderly

Why: supports immune health

Recommendation: include for antioxidants

athletes

Why: energy and recovery

Recommendation: pair with protein

children

Why: introduce gradually

Recommendation: small portions

pregnancy

Why: nutrient support with caution for glycemic effects

Recommendation: eat raw fruit in moderation

breastfeeding

Why: vitamin C supports immunity

Recommendation: moderate intake

🔬 Detailed Nutrition Profile (USDA)

Common Portions

3.00 fruit (9.00g)
1.00 cup (135.00g)
Nutrient Amount Unit
Water 83.1300 g
Energy 60.0000 kcal
Energy 251.0000 kJ
Protein 0.7200 g
Total lipid (fat) 0.2300 g
Ash 0.3600 g
Carbohydrate, by difference 15.5600 g
Calcium, Ca 19.0000 mg
Iron, Fe 0.1900 mg
Magnesium, Mg 15.0000 mg
Phosphorus, P 17.0000 mg
Potassium, K 79.0000 mg
Sodium, Na 14.0000 mg
Vitamin C, total ascorbic acid 14.3000 mg
Thiamin 0.0060 mg
Riboflavin 0.0120 mg
Niacin 0.2600 mg
Vitamin B-6 0.0380 mg
Vitamin B-12 0.0000 µg
Vitamin A, RAE 0.0000 µg
Retinol 0.0000 µg
Vitamin A, IU 3.0000 IU
Fatty acids, total trans 0.0000 g
Cholesterol 0.0000 mg

Source: USDA FoodData Central (FDC ID: 168150)

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