Jackfruit Nutrition Facts

One cup of sliced jackfruit offers 157 calories, 1 gram (g) fat, 38 g
carbohydrates, 2.8 g protein, and 2.5 g fiber, according to the U.S. Department of
Agriculture (USDA).right up arrow
Most fruits don’t offer much protein. Three grams per serving is relatively high
compared with other fruits, but it’s not as good as meat. For example, one skinless
chicken breast offers 33.6 g protein.right up arrow “It may not be as satisfying as
animal protein,” Taub-Dix says. Some other plant-based proteins beat out jackfruit
in the protein department, too. Lentils, for instance, offer 17.9 g of protein per
1 cup serving.right up arrow Try pairing jackfruit with plant protein sources such
as chickpeas, beans, or almonds, Taub-Dix recommends. These foods offer a boost of
fiber too.
Bonus: Whole jackfruit is a source of other key nutrients. “Jackfruit’s flesh is a
good source of vitamin C and its seeds are a source of protein, potassium, calcium,
and iron,” Taub-Dix says. “And unlike other fruits, jackfruit contains B vitamins,
including vitamin B6, niacin, riboflavin, and folic acid, which is especially
important for a healthy nervous system.”

Common Questions & Answers

Does jackfruit taste like meat?
Jackfruit doesn’t taste like meat necessarily — the flavor of unripe jackfruit is
neutral. But the stringy texture is similar to meat, and that’s why it’s used as a
meat substitute. Ripe jackfruit, on the other hand, tastes sweet.
What does jackfruit smell like?
Is jackfruit healthy?
What can I make with jackfruit?
Are there any health risks of jackfruit?
Potential Health Benefits of Jackfruit
“Because of its rich nutrient content, jackfruit offers a variety of health
benefits,” says Kristin Gillespie, RDN, a nutrition support dietitian for Option
Care Health and an adviser for Exercise With Style in Virginia Beach, Virginia.

Jackfruit may help with the following:

Lower Inflammation in the Body

Gillespie says jackfruit can lower inflammation. One cup of sliced jackfruit
contains 22.6 milligrams (mg) of vitamin C.right up arrow
Men should consume 90 mg of vitamin C and women should take in 75 mg per day,
according to the NIH, so just one serving of jackfruit gets you more than 20
percent of the way there.right up arrow Vitamin C–rich foods can help reduce
inflammation in the body, which may in turn lower your risk of chronic
disease.right up arrow
Promote Healthy Skin
“Jackfruit’s rich vitamin C and antioxidant content make jackfruit beneficial in
terms of improving skin health and preventing skin problems such as aging,”
Gillespie says. According to a past review, vitamin C plays a role in the
production of collagen, which makes the skin look plump and smooth.right up arrow
Previous research also found a higher vitamin C intake was associated with a lower
likelihood of having wrinkled skin.right up arrow Jackfruit also contains
phytonutrients (lignans, isoflavones, and saponins), which can have an anti-aging
effect.right up arrow
Keep the Heart Healthy
Jackfruit also contains potassium and fiber, two nutrients that have been shown to
promote a healthy heart. According to the American Heart Association, potassium
helps lessen the negative effects of sodium on blood pressure.right up arrow And
consuming a diet rich in fiber can lower cholesterol levels and reduce blood
pressure and inflammation.right up arrow
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Jackfruit and Weight Loss
“Incorporating jackfruit certainly does have the potential to help with weight
loss,” Gillespie says.

Jackfruit contains 2.5 g of fiber per serving. That’s not an incredibly high amount
compared with some other produce — green peas, for instance, have 8.8 g of fiber
per cup.right up arrow But it will help you reach the recommended fiber intake,
which the Mayo Clinic lists as 21 to 25 g per day for women and 30 to 38 g per day
for men.right up arrow The majority of Americans do not eat enough fiber, according
to research published in 2016.right up arrow
Fiber is an important nutrient for meeting your weight loss goals because it adds
bulk to your diet.right up arrow “It can help keep you feeling fuller for longer
periods of time, thus cutting back on unnecessary snacking and grazing,” Gillespie
says.
Plus, eating jackfruit as a substitute for meat will save you calories. “It
contains fewer calories than most meats,” Gillespie says. “When used as a meat
substitute, it can naturally reduce caloric intake.”

A 150 g serving of jackfruit has 157 calories (before any sauces are added),
compared with 375 calories in 150 g of pulled pork.right up arrow Skipping meat in
favor of a plant-based diet has been shown to lead to weight loss. A systematic
review published in 2020 found that a plant-based diet helped overweight
individuals lose weight, which may have been because they ate more foods with fiber
and plant proteins and fewer foods containing saturated fats and animal
proteins.right up arrow
“That said, jackfruit does contain a higher amount of calories per serving than
other fruits and is composed mainly of carbohydrates, so it is important to monitor
serving sizes so as not to overdo it,” Gillespie says.