Jamun Fruit: Benefits, Nutrition, Tasty Recipes and Side Effects

Dr. Rajkumar Vinod Desai

Medically reviewed by

Dr. Rajkumar Vinod Desai

General Physician

6 min read


There are a number of advantages of adding jamun to your diet. However, there are chances of side effects too. Recipes you can prepare with jamun include jamun fruit juice & jamun chia pudding.

Key Takeaways

  • Jamun is rich in flavonoids, phosphorus, calcium, & other multiple nutrients
  • You can have it as a fruit and also in the forms of juice and powder
  • It aids your digestive, cardiac & respiratory health, & reduces blood sugar

Jamun is one of the healthiest and most nutritious fruits you can add to your diet. The fruit contains several nutrients, such as flavonoids, phosphorus, calcium, antioxidants, and more. Jamun benefits range from allopathic treatment to Ayurveda. There are two types of jamun - white flesh and purple flesh. This fruit is also known as the Java plum or Indian blackberry.

Consuming jamun fruit benefits a lot of health conditions such as flatulence, stomach ache, asthma, infections, diabetes, cardiac problems, and more. You can have it in its fruit form, prepare a juice with it, or leverage the jamun powder. Read on to learn more about its benefits, nutritional value, and side effects.

Health Benefits of Jamun

Nutritional Value Per 100g

The nutritional value of Jamun is a crucial thing to know before getting into jamun health benefits. Here’s a look at the nutritional content of 100 g of edible jamun fruit:




55 mg


26.2 mg


1.20 - 1.62 mg


15 - 16.20 mg


35 mg


8.30 - 15 mg


0.23 mg


13 mg


14 g

Crude fibre

0.30 - 0.90 g


0.15 - 0.30 g


0.995 g

Folic acid

3 mcg

Ascorbic acid (Vitamin C)

5.70 - 18 mg


0.20 - 0.29 mg


0.009 - 0.01 mg


0.01 - 0.03 mg

Vitamin A

8 IU

Additional Read: Kiwi Fruit BenefitsHealth Benefits of Jamun

Amazing Benefits of Jamun You Shouldn’t Skip

Get Face Glow With Jamun

For healthy and radiant skin, consuming jamun can be a prudent option. It helps purify your blood, adding to your skin’s glow. Jamun benefits for the skin also include its astringent properties that help cure blemishes and acne.

The vitamin C loaded in jamun negates the excess production of oil and removes dark spots, fine lines and wrinkles.

Best Fruit to Reduce Weight

Jjamun is high in fibre and low in calories, making it a wise choice for your weight loss diet. In addition, the consumption of jamun benefits your health by boosting digestion and preventing build-ups of water inside your organs.

Apart from this, jamun accelerates metabolism and keeps you full for an extended period of time. As a result, you don’t binge on extra foods that can lead to weight gain.

Additional Read: Papaya Benefits

Jamun Guards you Against Infections

Since ancient ages, jamun has been used as a preventive remedy for infections. Jamun benefits include its anti-fungal and anti-bacterial properties, which can keep you safe from these microorganisms and aid in healing wounds.

These bioactive properties in the fruit help fill you with energy by reducing weakness and fatigue. In addition, jamun is also loaded with phenolic compounds, which can boost your immunity.

Prevents Respiratory Infections

Do you frequently suffer from respiratory issues such as asthma, the flu, or the common cold? Jamun can help you in this regard, as several anti-inflammatory and antibiotic compounds help fight these conditions.

Jamun's benefits also include the reduction of inflammation caused by catarrh in your nose and chest. Thus, it clears the build-up in your respiratory tract and lets you breathe freely. Apart from these, jamun fruit can help manage the symptoms of bronchitis.

Additional Read: Ayurvedic Health Tips

Improves Digestion

Jamun benefits your digestive health with loads of vitamins A and C. It aids the detoxification process in your body and helps prevent or treat stomach disorders. In addition, it helps lower gas formation in your stomach, which relieves symptoms such as constipation, flatulence, and bloating.

Apart from this, the antacid properties of jamun regulate the formation of acid in your stomach. As a result, you don’t get acidities often, which is also beneficial for ulcers and gastritis.

A Miracle Fruit That Deals With Diabetes

Consumption of jamun can help in managing diabetes, as indicated in ayurvedic texts. Jamun seeds are loaded with ingredients such as Jamb sine and Jambolana, which can reduce the levels of glucose in the blood and boost the release of insulin.

Apart from this, the consumption of jamun lowers diabetic symptoms such as increased thirst and frequent urination. A number of studies have established that jamun can help reduce blood sugar levels [1] [2].

Apart from these jamun benefits, the fruit also contributes to your health in the following ways:

  • Aids the function of the heart
  • Boosts the health of teeth and gums
  • Increases production of hemoglobin

Side Effects of Jamun

Apart from these numerous jamun benefits, there are certain side effects of the fruit you must watch out for. One common reason for jamun fruit side effects is excessive consumption of the fruit. Apart from that, having jamun fruit on an empty stomach can lead to indigestion instead of better digestion. Other possible jamun fruit side effects are as follows:

  • Soreness in voice, caused by its tangy taste
  • Emphysema
  • Inflammation in the lungs
  • Laryngitis
  • Flatulence
Additional Read: Mint Leaves Benefits

What Can Be Made From Jamun Fruit?

Leveraging jamun benefits becomes easier due to the various preparations you can make with it. Here’s a look at two of them:

Jamun fruit juice

This is one of the most common ways to have jamun, and it is a prudent option if you are following a weight loss goal.

  • Ingredients you need:
  • A quarter cup of jamun pulp
  • Chilled water (2 cups)
  • One large pinch of black salt
  • Jaggery powder for extra sweetness
  • Instructions for preparation:
  • Remove the pulp of jamun from the seeds
  • Put all the pulp into a blender
  • Add chilled water, jaggery powder and black salt to the same blender
  • Blend for a minute or two
  • Serve immediately in 2 large glasses

Jamun chia pudding

Like the previous preparation, this is also a no-cook recipe to enjoy jamun benefits, leveraging the deliciousness of chia seeds and jamun.

  • Ingredients you need
  • 10 large jamuns
  • 2 tablespoons of chia seeds
  • Coconut milk (around 1.5 cups)
  • Seeds or nuts for garnishing the dish
  • Honey - as required
  • Instructions for preparation:
  • Add the chia seeds, honey and coconut milk to a large bowl. Mix them well
  • Keep the mixture at normal temperature for 4 hours to allow the chia seeds to swell up. You can also refrigerate it overnight
  • Extract all the jamun pulp and then make a jamun puree
  • Take a portion of the jamun puree and mix it with a part of the chia seed mixture
  • Decorate with seeds and nuts, and one serving of jamun chia pudding is ready
  • Take the remaining portion of the jamun puree and follow the same procedures to make the second serving

Once you know how jamun fruit or jamun seed powder benefit your health, you can conveniently add them to your diet. In case of any side effects, you can always book an online appointment with a doctor on Bajaj Finserv Health. Go for a consultation with a general physician and have your queries and doubts resolved in minutes. Make sure to add all the seasonal fruits and vegetables to your diet to yield maximum health benefits!

Published on 2 Mar 2023Last updated on 6 Apr 2023
  1. https://www.researchgate.net/publication/328069696_A_review_on_the_role_of_jamun_syzygium_cumini_skeels_in_the_treatment_of_diabetes
  2. https://www.researchgate.net/publication/318855130_Jamun_Syzygium_cumini_seed_and_fruit_extract_attenuate_hyperglycemia_in_diabetic_rats

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dr. Rajkumar Vinod Desai

Medically reviewed by

Dr. Rajkumar Vinod Desai

, MBBS 1


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