Jujube fruit has been grown in China for more than 4,000 years, though the fruit now grows in the Middle East, Russia, Africa, Europe and the central United States, according to the California Rare Fruit Growers website. The fruit turns from yellow-green to red when ripe, and has a sweet flavor. You can eat jujubes raw or use them to make tea. The fruit, in raw and dried forms, also supplies a wealth of key nutrients and offers several health benefits.
Calories, Carbs, Protein and Fat
Fresh jujube fruit contains about 180 calories per cup and a negligible amount of fat. Raw jujube contains about 46 grams of carbs as well. This low-calorie, fat and carb count makes the raw fruit a healthy part of your diet, especially if you're looking for ways to cut calories to lose weight. A 100-gram serving of dried jujube, which is about 1/2 cup, contains 287 calories and 1.1 grams of fat, of which none is saturated. Dried jujube is also a healthy addition to your diet, though in smaller amounts than the raw version.
Vitamins and Minerals
Raw jujube fruit supplies about 160 milligrams of vitamin C, a vitamin that helps protect you from infection and aids in wound healing. That translates to more than the 75 to 90 milligrams adults need daily. Dried jujube contains 531 milligrams of potassium, which is 12 percent of the 4,700 milligrams adults need daily. Potassium keeps your heart and muscles healthy. You'll also get 1.8 milligrams of iron and a good dose of phosphorus in dried jujube fruit.
Health-Protective Benefits of Jujubes
Like all fruit, jujube supplies nutrients that help keep your blood pressure regular, which can reduce your risk of heart disease, according to the ChooseMyPlate.gov website. Eating plenty of fruit, including jujube, can lower your risk of cancer, obesity, Type 2 diabetes and kidney stones as well. Jujube also contains flavonoids, which may lower your risk of heart attack and can help regulate cholesterol levels, according to the U.S. Department of Agriculture. Jujube might also help protect the brain from damage, according to a 2011 study done with rats and published in the "Journal of Medicinal Plants Research," although research in humans is needed.
Jujube Fruit in Your Diet
You can eat raw jujubes as is, add them to fruit salad or use them as a garnish for grilled meats. Chopped dried jujube fruit add flavor and nutrition to baked goods, such as cake, homemade muffins, bread or pancakes. Jujubes can also be used to make syrup or candies, the California Rare Fruit Growers website notes. Jujube, either dried or raw, will also add flavor to cooked salsa, rice, couscous and pasta salads.