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Jujube

Fruit

Jujube

Jujube is a sweet, edible fruit popular in Asian cuisine, available fresh or dried, known for its high vitamin C and antioxidant content.

Jujube, also known as red date or Chinese date, is a small oval fruit that starts green and turns dark red or brown as it ripens and dries. It is commonly consumed fresh, dried, or used in teas and traditional recipes.

moderate-calorie antioxidant fruit

Typical serving · 100g

Common varieties · Li, Lang, Sherwood, Honey Jar, Sugar Cane +1 more

75health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Fresh jujube is a moderate-carbohydrate fruit with significant vitamin C content and a low glycemic index. Dried jujube is energy-dense with concentrated sugars and fiber. Digestion speed is moderate for fresh fruit and slower for dried due to fiber content. Satiety is moderate, influenced by chewiness in the dried form.

Varieties: Li · Lang · Sherwood · Honey Jar · Sugar Cane · GA-866

#jujube#reddate#chinesedate#lowglycemicfruit#vitaminc#freshfruit#driedfruit#antioxidants#weightlosssnack#bloodsugarcontrol

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

79kcal

Density 0.79 kcal/g

Protein

1.2g

Carbs

20.5g

Fat

0.2g

Fiber

1.5g

Sugar

10 g

Sodium

3 mg

Potassium

250 mg

Glycemic index

35

Glycemic load

7

Water content

75%

Standout compounds

Nutrient highlights

  • Vitamin C

    high

    Supports immune function and collagen synthesis

  • Fiber

    moderate

    Promotes digestive regularity and gut health

  • Potassium

    moderate

    Helps regulate blood pressure and fluid balance

  • Flavonoids

    high

    Provides antioxidant and anti-inflammatory effects

Wellness map

Health scores & processing

Weight loss
70
Satiety
65
Blood sugar
75
Gut health
65
Heart health
70
Fitness
60
Processing
95

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Fresh jujube is an unprocessed whole food. Dried jujube is dehydrated but remains minimally processed unless sweetened or candied.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugargood
  • Nutrient densitygood
  • Fitness fuelmoderate
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Fresh jujube is generally safe with low microbial risk. Primary concern is pesticide residue on the skin, which is mitigated by washing.

85safety

Evidence confidence 80%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • Pesticide residues
  • Dust and debris from drying process

Safer choices

Organic jujubes to avoid pesticide exposure

Prep tips

Rinse fresh jujubes thoroughly under cool running water and gently rub the skin. Soak dried jujubes in warm water to rehydrate and remove processing dust before eating or cooking.

Conventional cultivation may involve pesticide applications that leave residues on the skin.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Fresh jujube offers high volume and low energy density, making it excellent for weight loss. Dried jujube is calorie-dense and should be portion-controlled.

  2. Blood sugar

    Fresh jujube has a low glycemic index, causing a slow rise in blood sugar. Dried jujube has concentrated sugars and a higher glycemic impact.

  3. Fitness & energy

    Provides quick-digesting natural sugars for short-term energy, best consumed fresh before a workout.

  4. Gut health

    Contains dietary fiber and antioxidant compounds that support a healthy gut microbiome and regular digestion.

  5. Processing quality

    Fresh jujube is an unprocessed whole food. Dried versions are minimally processed unless coated in syrup.

  6. Food safety

    Low risk of microbial contamination. Primary concern is pesticide residue on the skin, mitigated by proper washing.

  7. Common mistakes

    Overconsuming dried jujube thinking it has the same caloric profile as fresh, leading to unintended high sugar and calorie intake.

  8. Best preparation

    Eaten raw and fresh, added to salads, or steeped in hot water for tea. Dried jujubes are often used in soups and stews.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Pre-workout energy

    Fresh jujube provides easily digestible carbohydrates for quick energy before exercise.

  • Low-calorie snacking

    Fresh jujube offers sweet flavor and crisp texture with minimal calories.

  • Immune support

    High vitamin C content in fresh jujube supports immune system function.

  • Herbal tea base

    Dried jujube adds natural sweetness and antioxidants to hot teas and infusions.

Balance sheet

Pros & cons

Upsides

  • High in vitamin C when fresh
  • Low glycemic index in fresh form
  • Good source of antioxidants and flavonoids
  • Versatile for snacking, teas, and cooking
  • Naturally sweet flavor satisfies sugar cravings

Trade-offs

  • Dried versions are high in sugar and calories
  • Vitamin C degrades significantly when dried
  • Can be difficult to find fresh outside of specialty markets
  • Pits pose a choking hazard if not removed before eating

Fit check

Who is it for?

Great match

  • weight loss (fresh)
  • blood sugar management (fresh)
  • immune support
  • pre-workout fuel

Consider alternatives

  • strict low-carb diets
  • high-protein diets
  • calorie restriction if eating dried jujube

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Jujube

    This food

    Jujube

    VS85% alike
    Dates

    Compare with

    Dates

    Dates are much sweeter and higher in calories than fresh jujube, while jujube offers significantly more vitamin C.

    Jujubes provide far more vitamin C and fewer calories than dates, making them better for weight loss, while dates offer more quick energy for fitness.

    Jujube vs Dates
  • Jujube

    This food

    Jujube

    VS80% alike
    Figs

    Compare with

    Figs

    Figs are higher in fiber and calcium, but fresh jujube is lower in calories and higher in vitamin C.

    Fresh jujubes are lower in calories and better for blood sugar control than figs, while figs provide more fiber and satiety.

    Jujube vs Figs
  • Jujube

    This food

    Jujube

    VS75% alike
    Apples

    Compare with

    Apples

    Apples and fresh jujubes have similar calorie profiles, but jujube provides vastly more vitamin C.

    Jujubes and apples are similar in calories, but jujubes are much richer in vitamin C and slightly better for blood sugar control.

    Jujube vs Apples
  • Jujube

    This food

    Jujube

    VS70% alike
    Raisins

    Compare with

    Raisins

    Raisins are more calorie-dense and higher in sugar than fresh jujube, with less vitamin C.

    Fresh jujubes are far lower in calories and sugar than raisins, making them a better choice for weight loss and blood sugar management.

    Jujube vs Raisins
  • Jujube

    This food

    Jujube

    VS75% alike
    Dried Apricots

    Compare with

    Dried Apricots

    Dried apricots offer more vitamin A and potassium, while fresh jujube is far lower in calories and sugar.

    Fresh jujubes are significantly lower in calories and sugar compared to dried apricots, which offer more potassium and vitamin A.

    Jujube vs Dried Apricots
  • Jujube

    This food

    Jujube

    VS70% alike
    Prunes

    Compare with

    Prunes

    Prunes are higher in fiber and better for digestion, but fresh jujube is much lower in calories and sugar.

    Prunes are superior for digestion and satiety, but fresh jujubes are much better for weight loss and blood sugar control due to lower calories.

    Jujube vs Prunes
  • Jujube

    This food

    Jujube

    VS80% alike
    Persimmons

    Compare with

    Persimmons

    Persimmons are higher in vitamin A and sugar, while fresh jujube is lower in calories and higher in vitamin C.

    Jujubes are lower in calories and higher in vitamin C than persimmons, which provide more vitamin A and a creamier texture.

    Jujube vs Persimmons
  • Jujube

    This food

    Jujube

    VS75% alike
    Goji Berries

    Compare with

    Goji Berries

    Goji berries are usually dried and higher in vitamin A, while fresh jujube is lower in calories and higher in vitamin C.

    Fresh jujubes are lower in calories and sugar compared to dried goji berries, while goji berries offer more protein and vitamin A.

    Jujube vs Goji Berries
  • Jujube

    This food

    Jujube

    VS65% alike
    Cranberries

    Compare with

    Cranberries

    Fresh cranberries are much lower in sugar and calories but very tart, whereas jujube is naturally sweet and palatable raw.

    Fresh cranberries are lower in sugar and calories, but fresh jujubes are naturally sweet and much more palatable for raw snacking.

    Jujube vs Cranberries
  • Jujube

    This food

    Jujube

    VS70% alike
    Grapes

    Compare with

    Grapes

    Grapes and fresh jujubes are similar in calories, but jujube provides more vitamin C and fiber.

    Jujubes and grapes have similar calorie counts, but jujubes offer more fiber and vitamin C, making them slightly better for satiety and blood sugar.

    Jujube vs Grapes

Common questions

FAQ

Answers aligned with how people search for this food.

  • Are jujubes good for weight loss?

    Fresh jujubes are excellent for weight loss due to their low calorie count and high water content. Dried jujubes are calorie-dense and should be eaten in moderation.

  • Is jujube high in sugar?

    Fresh jujube contains moderate natural sugars, while dried jujube has highly concentrated sugars similar to dates.

  • Can diabetics eat jujube?

    Diabetics can safely eat fresh jujube in moderation due to its low glycemic index. Dried jujube should be limited as it can cause a sharper rise in blood sugar.

  • What is the difference between jujube and dates?

    Jujubes are lower in calories and much higher in vitamin C than dates. Dates are sweeter, stickier, and significantly higher in calories and carbohydrates.

  • How should I eat jujube?

    Fresh jujube can be eaten whole like an apple, skin and all. Dried jujube is commonly steeped in hot water for tea, added to soups, or eaten as a sweet snack.

  • Does jujube have vitamin C?

    Yes, fresh jujube is exceptionally high in vitamin C, often containing several times more than oranges. However, much of this vitamin C is lost during the drying process.

  • Is jujube good for sleep?

    In traditional medicine, jujube seed is used to promote sleep and reduce anxiety. The fruit itself contains some flavonoids that may have calming properties, but it is not a proven sleep aid.

  • What does fresh jujube taste like?

    Fresh jujube tastes like a crisp, sweet apple with a slightly floral note. As it dries, the texture becomes chewy and the flavor intensifies into a rich, date-like sweetness.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

85

Nutrition data

80

Health analysis

75

Food safety

80

Comparisons