Jamun Fruit Calories & Nutrition Facts (Java Plum)

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Jamun, also called Java plum or black plum (Syzygium cumini), is a small purple-black tropical fruit. One cup (135 g) has about 81 calories, 21 g carbs, 1 g protein, 0.3 g fat, and 19 mg sodium. It is mostly water, with about 14 mg vitamin C and 79 mg potassium per 100 g. Do not confuse it with gulab jamun, the fried milk-solid sweet.

Quick Nutrition Facts

Per 1 cup (135 g)

Nutrient	Amount
Calories	81 kcal
Protein	1g
Carbohydrates	21g
Fiber	1.2g
Sugars	19.8g
Fat	0.3g
Sodium	19 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

Jamun is a light fruit: 60 kcal per 100 g, almost no fat, and about 85% water. USDA lists no fiber or sugar row for it, so the fiber figure (about 0.9 g per 100 g) comes from published composition ranges, and most of the 15.6 g of carbohydrate is natural sugar. The reason it gets attention is the dark skin and pulp, which carry anthocyanins, and a low glycemic index reported in the review literature. Most of the glucose-lowering data comes from seed extracts in rats, not from people eating the fruit, so treat jamun as a low-calorie fruit choice and not as a treatment for diabetes. Eat it whole and stop at a cup or less.

Myth Busters

MYTH #1: Jamun lowers blood sugar enough to replace diabetes medication

TRUTH: The strongest glucose-lowering results come from seed extracts tested in rats. The fruit pulp has about 15.6 g of carbohydrate per 100 g and still counts toward your carb total. Keep taking prescribed medication and count jamun as a normal fruit portion. USDA FoodData Central: Java-plum (jambolan), raw (FDC 168150, SR Legacy); Jamun (Syzygium cumini) seed and fruit extract attenuate hyperglycemia in diabetic rats, Asian Pacific Journal of Tropical Biomedicine

MYTH #2: Jamun and gulab jamun are the same thing

TRUTH: Jamun is a fresh fruit with about 60 kcal per 100 g. Gulab jamun is a fried milk-solid dumpling soaked in sugar syrup, and it is far higher in calories, fat, and sugar. They share a name only. USDA FoodData Central: Java-plum (jambolan), raw (FDC 168150, SR Legacy)

MYTH #3: Jamun is high in fiber

TRUTH: Published composition ranges put crude fiber at 0.6 to 1.2 g per 100 g, and USDA does not list a fiber value at all. It is a low-calorie fruit with modest fiber, so pair it with other fiber sources. USDA FoodData Central: Java-plum (jambolan), raw (FDC 168150, SR Legacy); Unveiling the Medicinal and Nutritional Potential of Jamun, Journal of Applied and Real-world Technology

MYTH #4: Jamun seeds are safe to eat in any amount

TRUTH: Seed powder is studied as a traditional diabetes remedy, but the research is mostly animal work and extracts. The review literature gives no established safe dose for people, so check with a clinician before using seed powder, especially if you take glucose-lowering drugs. Astounding Health Benefits of Jamun (Syzygium cumini) toward Metabolic Syndrome, Molecules 2022 (PMC9654918); Jamun (Syzygium cumini) seed and fruit extract attenuate hyperglycemia in diabetic rats, Asian Pacific Journal of Tropical Biomedicine

MYTH #5: Jamun is a good source of vitamin C like citrus

TRUTH: Jamun has about 14 mg of vitamin C per 100 g in USDA data, around 16% of the daily value. That is useful but well below an orange, which has roughly 50 mg per 100 g. USDA FoodData Central: Java-plum (jambolan), raw (FDC 168150, SR Legacy); Unveiling the Medicinal and Nutritional Potential of Jamun, Journal of Applied and Real-world Technology

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight loss		At 60 kcal per 100 g with almost no fat, a full cup is about 81 kcal. The water content makes it filling for the calories. USDA FoodData Central: Java-plum (jambolan), raw (FDC 168150, SR Legacy)
Muscle building		A cup has about 1 g protein. It works as a light carb source around training, not as a protein food. USDA FoodData Central: Java-plum (jambolan), raw (FDC 168150, SR Legacy)
Heart health		No saturated fat, about 19 mg sodium per cup, and 79 mg potassium per 100 g. Anthocyanin-rich fruit fits a heart-friendly pattern. USDA FoodData Central: Java-plum (jambolan), raw (FDC 168150, SR Legacy); Composition and functionality of whole jamun based functional ingredient (PMC4951409)
Blood sugar management		Reviews describe a low glycemic index, but a cup still has about 21 g carbs and the fiber is modest. Portion it and pair with protein. USDA FoodData Central: Java-plum (jambolan), raw (FDC 168150, SR Legacy); Astounding Health Benefits of Jamun (Syzygium cumini) toward Metabolic Syndrome, Molecules 2022 (PMC9654918)
Gut health		Fiber is only about 1 g per cup, and USDA lists no fiber value. Whole-fruit jamun powder studies show more fiber on a dry basis, which is not what you get from fresh fruit. Unveiling the Medicinal and Nutritional Potential of Jamun, Journal of Applied and Real-world Technology; Composition and functionality of whole jamun based functional ingredient (PMC4951409)
Energy		About 20 g of natural sugar per cup gives a quick, modest lift, but 81 kcal is small, so it will not sustain a long session on its own. USDA FoodData Central: Java-plum (jambolan), raw (FDC 168150, SR Legacy)

PERSONALIZED NUTRITION

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Blood Sugar Response: Jamun Fruit (1 cup / 135 g)

A cup of jamun has about 21 g of carbohydrate with little fat or protein, so expect a gentle rise that peaks around 30 to 45 minutes and settles back toward baseline within about two hours in healthy adults. Reviews describe jamun as a low glycemic index fruit, which fits a modest peak. Astounding Health Benefits of Jamun (Syzygium cumini) toward Metabolic Syndrome, Molecules 2022 (PMC9654918); USDA FoodData Central: Java-plum (jambolan), raw (FDC 168150, SR Legacy)

Estimated Blood Glucose Response (mg/dL)

Illustrative curve for a healthy adult eating a plain cup of fresh jamun on its own. It is an estimate built from the carbohydrate load and the reported low glycemic index, not a measured trial in people. Individual responses vary.

How to flatten the spike

Keep to about one cup (135 g) at a sitting, since the carbohydrate count rises quickly with larger bowls.
Eat it with a handful of nuts or plain yogurt to slow absorption and add protein.
Choose whole fruit over jamun juice or sweetened jamun drinks, which add sugar and remove the pulp.
If you track glucose, test 60 to 90 minutes after your first portion to learn your own response.

Cultural Significance

Jamun is a summer fruit across South Asia, ripening from May to July, and it is sold by the roadside with a sprinkle of black salt and chaat masala. The tree is also called jambul, jambolan, or Java plum, and it grows in India, Pakistan, Bangladesh, and Southeast Asia. In Ayurvedic and folk practice the seeds are dried and powdered for blood sugar support, which is why the fruit is tied to diabetes in popular belief. The fruit stains the tongue purple, a familiar sign of a jamun afternoon.

Compare & Substitute

Jamun Fruit vs Similar Foods

Nutrient	Blueberries, raw (1 cup, 148 g)	Black grapes, raw (1 cup, 151 g)	Plums, raw (1 cup sliced, 165 g)
Calories	84 kcal	104 kcal	76 kcal
Protein	1.1g	1.1g	1.2g
Carbohydrates	21.5g	27.3g	18.8g
Fat	0.5g	0.2g	0.5g

Frequently Asked Questions

How many calories are in jamun fruit?

USDA lists 60 kcal per 100 g of raw Java plum (jambolan). A 135 g cup is about 81 kcal.

Is jamun good for diabetes?

Reviews describe a low glycemic index and animal studies show glucose-lowering effects, mostly from seed extracts. A cup still has about 21 g of carbohydrate, so count it as fruit and keep your prescribed treatment.

How many carbs are in jamun?

About 15.6 g of carbohydrate per 100 g, or about 21 g in a 135 g cup. Fiber is low, so most of it is natural sugar.

Is jamun the same as gulab jamun?

No. Jamun is a fresh purple fruit. Gulab jamun is a fried dough dumpling in sugar syrup and has far more calories and sugar.

Can I eat jamun every day?

A cup a day fits most healthy diets, since it is low in calories, fat, and sodium. If you manage diabetes or take glucose-lowering drugs, check your readings and ask your care team.