Ziziphus (Ber / Indian Jujube) Calories & Nutrition Calculator

Raw jujube (ber) has 79 kcal per 100g with 69mg vitamin C (77% of the Daily Value) — placing it among the top vitamin C sources in the fruit kingdom. For comparison, orange has 53.2mg vitamin C at 47 kcal, guava has 228mg at 68 kcal, and strawberry has 58.8mg at 32 kcal. Jujube delivers 30% more vitamin C than orange, though at 68% more calories ^[1][2].

The calorie density of raw jujube (79 kcal) places it above most fresh fruits — higher than apple (52 kcal), orange (47 kcal), and papaya (43 kcal) — but below banana (89 kcal) and jackfruit (95 kcal). The energy comes almost entirely from carbohydrates (20.2g), with negligible fat (0.2g) and modest protein (1.2g).

For food journaling, raw jujube is best tracked by weight rather than count, since fruit size varies considerably (5–25g per fruit depending on cultivar). Using 79 kcal per 100g, a small handful of 5 ber fruits (~40g) provides roughly 32 kcal and 28mg vitamin C.

Dried jujube has 281 kcal per 100g — 3.6 times the raw value — because water drops from approximately 78% to 20%. Protein concentrates from 1.2g to 4.7g, fiber from ~1.6g to 6.0g, and total carbs from 20.2g to 72.5g. The sugar content reaches 47.5g per 100g (fructose 20.6g, glucose 18.3g, sucrose 8.6g), making dried jujube similar in caloric density to dates (282 kcal) and raisins (299 kcal) ^[1][3].

Iron concentrates dramatically: from 0.48mg to 5.09mg per 100g (10.6x increase) — reaching 28% of the daily value. Calcium rises from 21mg to 63mg, phosphorus from 23mg to 68mg. Vitamin C shows the most remarkable change: it rises to 217.6mg per 100g dried (3.2x the fresh value), indicating that approximately 87% of the original vitamin C is preserved through the concentration process ^[1].

For food journaling, dried jujube is a calorie-dense snack that requires careful portioning. A 30g handful of dried jujube provides 84 kcal, 1.5mg iron (8% DV), and 65mg vitamin C (72% DV) — a substantial micronutrient contribution from a small portion.

Raw jujube provides 250mg potassium per 100g — 70% of banana's 358mg, but at 89% of banana's calories (79 vs 89 kcal). The potassium-per-calorie ratio is 3.16mg/kcal, compared to banana's 4.02mg/kcal and orange's 3.85mg/kcal. While not the most potassium-efficient fruit, jujube still contributes meaningfully to daily potassium intake ^[1][2].

The broader mineral profile includes 21mg calcium (2% DV), 10mg magnesium (2.5% DV), 23mg phosphorus (2% DV), and 0.48mg iron (3% DV) per 100g raw. The iron content is moderate for a fresh fruit — comparable to strawberry (0.41mg) and higher than apple (0.12mg) or banana (0.26mg).

For nutrition journaling, the mineral contribution from raw jujube is modest per serving but becomes significant in the dried form — where iron reaches 5.09mg (28% DV) and calcium reaches 63mg (5% DV) per 100g. If tracking mineral intake, dried jujube is the more impactful form.

Raw jujube has 20.2g total carbohydrates per 100g — higher than most fresh fruits (apple 13.8g, orange 11.8g, strawberry 7.7g) but lower than banana (22.8g). An estimated 12.5g is sugar, with the remainder being starch and dietary fiber (~1.6g). Dried jujube provides detailed sugar data: fructose (20.6g), glucose (18.3g), and sucrose (8.6g) per 100g dried ^[1][3].

The sugar-to-fiber ratio in raw jujube is approximately 7.8:1 — less favorable than apple (4.3:1), orange (3.9:1), or banana (4.7:1), but much better than grapes (17.2:1). The relatively high sugar content is balanced by the vitamin C density, making jujube a concentrated energy-and-micronutrient fruit.

For food journaling, track jujube primarily by the carbohydrate value (20.2g per 100g raw). Five small fruits (~40g) provide about 8.1g carbs. If you consume dried jujube, the carb density jumps dramatically to 72.5g per 100g — similar to dates and requiring the same portion vigilance.

The USDA database provides data for Ziziphus jujuba (Chinese jujube), while the commonly consumed Indian fruit is Ziziphus mauritiana (Indian ber/Indian jujube). These are closely related species with overlapping but not identical nutritional profiles. Indian ber tends to be smaller (5–15g per fruit vs 10–30g for Chinese jujube) and may vary in sweetness and acidity depending on variety ^[2][4].

Published analyses of Indian ber (Z. mauritiana) report similar nutritional ranges: 70–90 kcal per 100g, 50–100mg vitamin C, and comparable mineral profiles. The vitamin C content can vary significantly based on cultivar, ripeness, and growing conditions — unripe ber typically contains more vitamin C than fully ripe fruit, as ascorbic acid degrades during ripening ^[2].

For food journaling, the USDA jujube data (79 kcal, 69mg vitamin C per 100g) provides a reasonable approximation for Indian ber consumption. Individual variation between cultivars is likely to introduce more error than the species difference itself. Weigh your portion and use the 79 kcal/100g default for practical tracking.