Jackfruit

Jackfruit: Nutrition Facts and Health Benefits

Jackfruit (Artocarpus heterophyllus) is the largest tree-borne fruit in the world, capable of reaching 35 kg, and is native to the Western Ghats of India. It is a staple food across South and Southeast Asia, Bangladesh, Sri Lanka, and parts of Africa and Brazil. In recent years, unripe jackfruit has gained considerable global attention as a plant-based meat substitute, owing to its fibrous, pulled-meat-like texture when cooked. Ripe jackfruit, by contrast, is sweet, fragrant, and eaten as a dessert fruit.

Nutritional Value of Jackfruit

Jackfruit contains 95 kcal and 1.5 g of fibre per 100 g. Its primary macronutrient is carbohydrate — predominantly natural sugars in the ripe fruit — with 23.25 g per 100 g. It provides a small but noteworthy amount of protein at 1.72 g per 100 g, which is relatively high for a fruit. Jackfruit is a source of vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, and vitamin C, as well as potassium, magnesium, and manganese. Unripe jackfruit, which is the form used as a meat substitute, is lower in sugar and calories and has a much more neutral flavour that absorbs surrounding spices and sauces.

Health Benefits of Jackfruit

Jackfruit provides a broad range of B vitamins that support energy metabolism, and its potassium content supports healthy blood pressure. Its fibre content contributes to digestive health. As a meat substitute, unripe jackfruit offers a way to reduce saturated fat and caloric intake compared to meat-based dishes, though it should be noted that its protein content is much lower than meat. Jackfruit seeds, which are often boiled or roasted, provide additional protein and starch and are a nutritious food in their own right across much of Asia.

How to Select and Store Jackfruit

Fresh ripe jackfruit has a strong, sweet fragrance and yields slightly to pressure. The skin turns from green to yellowish-green or brown when ripe. Whole jackfruit can be stored at room temperature for several days, or refrigerated once ripe. Canned jackfruit — available in both ripe (in syrup) and unripe (in brine or water) forms — is the most practical option for most people outside growing regions. Canned unripe jackfruit in brine or water is what is typically used in savoury plant-based recipes.

How to Use Jackfruit

Ripe jackfruit is eaten fresh or used in desserts, smoothies, and ice cream. Unripe jackfruit is cooked in curries, stews, tacos, sandwiches, and used as a pulled pork substitute. It absorbs the flavours of the spices and sauces it is cooked in. Jackfruit seeds can be boiled, roasted, or ground into flour. Dried jackfruit chips are a popular snack across Southeast Asia.