Jackfruit provides fiber, vitamin C, potassium, and antioxidants, and unripe jackfruit is used as a meat substitute.
Nutrition
One cup (165 g) of ripe jackfruit has about 155 calories, 2.8 g of fiber, 3 g of protein, 739 mg of potassium and 23 mg of vitamin C.
Benefits
- Fiber for digestion.
- Potassium for blood pressure.
- Antioxidants.
- Unripe jackfruit is used as a meat substitute.
Cautions
Natural sugars. Jackfruit can cause allergies in some people, especially those allergic to birch pollen or latex.
Eating
Raw, cooked or dried.
Nutrition per serving
One cup (about 165 g) of sliced raw jackfruit provides about 157 calories, 38 g of carbohydrate, 2.8 g of fiber, 2.8 g of protein, about 3 mg of vitamin C (around 25 percent of the daily value in some tables), and 739 mg of potassium, based on USDA data. It also contains vitamin B6 and magnesium.
- Young green jackfruit is used as a meat substitute because of its shredded texture, but it is low in protein, with about 2 to 3 g per cup.
- Ripe jackfruit has a glycemic index in the moderate range, and portions matter for people with diabetes.
- Seeds can be boiled or roasted and provide protein and starch.
Cautions
People with latex allergy may react to jackfruit and related fruits. Birch pollen allergy can cause oral allergy syndrome. Potassium content can matter for those with advanced kidney disease. A small study in Sri Lanka suggested jackfruit extract affects blood sugar in a way that may need monitoring in people taking diabetes drugs. Canned jackfruit in brine has sodium, so rinse before cooking.
Nutrition
Jackfruit contains about 95 calories per 100 g, with about 1.7 g of protein, 2.5 g of fiber and 13.8 mg of vitamin C per USDA data. It is rich in potassium (448 mg per 100 g). Young green jackfruit is used as a meat substitute, though it is low in protein.
Cautions
People with latex or birch pollen allergy can react to jackfruit. Large amounts may affect blood sugar in people with diabetes due to carbohydrate content. Seeds should be cooked before eating.
Nutrients per cup
One cup (165 g) of sliced raw jackfruit has about 157 calories, 38 g carbohydrate, 2.8 g protein, 2.5 g fiber, 739 mg potassium, 22.6 mg vitamin C and 41 mg magnesium. It contains antioxidants like carotenoids and flavonoids, and has a glycemic index of about 50 to 75 depending on ripeness.
Uses and cautions
Ripe jackfruit is sweet and eaten as fruit; unripe is used in curries and as a shredded meat alternative, though with little protein. Canned jackfruit in brine has added sodium, so rinse it. Seeds are edible when boiled. Latex sap can cause allergies. Diabetics should monitor portions.
Based on data from the US Department of Agriculture FoodData Central
