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Jamun (black plum): Nutrition and who it suits

Jamun is a good choice for weight loss, and fine in a portion for PCOS, diabetes and menopause. 100 g has 56 kcal, 0.8 g of protein and 3.1 g of fibre. One serving is one katori (100 g), about 56 kcal.

Vivid close-up view of fresh jamun fruits

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy56 kcal
Protein0.8 g
Carbohydrate12.3 g
Fibre3.1 g
Sugars6.8 g
Fat0.2 g
Vitamin C16.5 mg
Magnesium28 mg
Folate7.6 µg

Where its calories come from

91%
  • Protein 6%
  • Carbohydrate 91%
  • Fat 3%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of jamun?

About 56 kcal for one katori (100 g), and about 112 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

25%Vitamin C
16.5 mg
8%Magnesium
28 mg
3%Folate
7.6 µg
3%Potassium
103 mg
3%Calcium
25.4 mg
2%Protein
0.8 g

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code E031. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is jamun good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

Only 56 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Eat in moderation

About 12.3 g of carbohydrate in a 100 g serving, 6.8 g of it sugar, so keep to this portion.

Diabetes

Eat in moderation

About 12.3 g of carbohydrate in a 100 g serving, 6.8 g of it sugar, so keep to this portion.

Menopause

Fine as part of a meal

Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

Weight lossGood choiceOnly 56 kcal per 100 g, so you can eat a full portion.
PCOS and diabetesEat in moderationAbout 12.3 g of carbohydrate in a 100 g serving, 6.8 g of it sugar, so keep to this portion.
MenopauseFine as part of a mealNot a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Assamese: Jamu; Bengali: Jaamrool; Hindi: Jamun; Kannada: Neralai; Malayalam: Naval pazham; Marathi: Jambhool; Odia: Jamukoli; Punjabi: Jamun; Tamil: Nagapazham; Telugu: Neredupandu.

Related

Plum (Alubokhara)Pomegranate (Anar)Litchi (Lichi)Grapes (Angoor)Mango (Aam)Red cherries (Gilas)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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