Ber (Indian jujube): nutrition per 100 g

1. 01

   Vitamin C above orange

   At 60.9 mg per 100 g, ber ranks 6th of 44 fruits and 21st of 130 foods for vitamin C, covering about 76 per cent of a man's and 94 per cent of a woman's daily requirement.

2. 02

   Calcium for a fruit

   Ber has 47 mg calcium per 100 g, 8th of 43 fruits and about 5 per cent of the daily requirement.

3. 03

   Light, with some fibre

   With 49 kcal and 3.7 g dietary fibre per 100 g, ber is light and fairly filling. Of its 9.4 g carbohydrate, 8.3 g is sugars.

4. 04

   Potassium and vitamin B6

   It carries 237 mg potassium and 0.11 mg vitamin B6 per 100 g, the latter about 5 per cent of a man's and 6 per cent of a woman's daily requirement.

Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.

• Eaten fresh, crisp and slightly unripe, sprinkled with salt and red chilli.
• Kuler achar or kuler chutney in Bengal, ber cooked with jaggery, mustard and dry red chilli.
• Ber ki chutney in Rajasthan, with dried ber, jaggery and fennel.
• Dried ber pounded with jaggery and spices into chewy sweets sold at village fairs.
• Offered and then shared as prasad at Saraswati Puja and Mahashivratri.

The hard stone is a choking risk for small children; cut the fruit off the stone for them. Ber often carries fruit fly larvae, so cut a few open before eating a whole bag, and wash wild ber from roadside trees well. Eating a large amount of very unripe ber can upset the stomach. Dried, sweetened ber products carry added jaggery or sugar. Note that IFCT 2017 gives the Chinese jujube's Latin name for this entry, while most Indian ber is the closely related Ziziphus mauritiana.

Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.

• Amla (Indian gooseberry)

  Nutrition per 100 g, from IFCT 2017.

• Guava

  Nutrition per 100 g, from IFCT 2017.

• Jamun

  Nutrition per 100 g, from IFCT 2017.

• Karonda

  Nutrition per 100 g, from IFCT 2017.

• Wood apple (kaitha)

  Nutrition per 100 g, from IFCT 2017.

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