Calories and Nutritions in Jackfruit

A 100g serving of raw jackfruit contains 95 calories, while a 100g serving of cooked jackfruit also contains 95 calories.

One kilogram (1000g) of raw or cooked jackfruit contains 950 calories.

A small 5-pound (2.27kg) jackfruit contains 2155 calories, a medium 10-pound (4.54kg) jackfruit contains 4309 calories, and a large 20-pound (9.07kg) jackfruit contains 8618 calories.

One small piece weighing 20g contains 19 calories, one medium piece weighing 30g contains 28.5 calories, one large piece weighing 40g contains 38 calories and two medium pieces of jackfruit weighing a total of 60g contain 57 calories.

A single small piece weighing 20g provides 19 calories, a single medium piece weighing 30g provides 28.5 calories, and a single large piece weighing 40g provides 38 calories.

Jackfruit offers several health advantages due to a unique combination of vitamins, minerals, fiber, and phytonutrients. The list below details some of these key health advantages.

• Jackfruit may support blood sugar control. The fruit has a lower glycemic index than many other tropical fruits, and its fiber content helps to slow the digestion of carbohydrates, preventing sharp spikes in blood sugar. A study by Ranasinghe, P., et al. (2019), "A review on health benefits of jackfruit," found that jackfruit flour supplements could improve glycemic control in individuals with type 2 diabetes.
• Jackfruit is rich in antioxidants. The fruit contains various phytonutrients, including flavonoids and carotenoids, which help protect cells from oxidative stress and inflammation caused by free radicals. Research from Jagtap, U. B., & Bapat, V. A. (2010), "Artocarpus: A review of its traditional uses, phytochemistry and pharmacology," concluded that the extracts of jackfruit possess strong antioxidant properties.
• Jackfruit promotes digestive health. The dietary fiber in jackfruit acts as a prebiotic, feeding beneficial bacteria in the gut, and adds bulk to stool, which aids in maintaining regular bowel movements. A review by Anderson, J. W., et al. (2009), "Health benefits of dietary fiber," confirmed that adequate fiber intake is crucial for normal laxation and overall gut health.
• Jackfruit supports the immune system. The fruit is a good source of Vitamin C, an essential nutrient that enhances the function of immune cells and helps protect the body against pathogens. A study by Carr, A. C., & Maggini, S. (2017), "Vitamin C and Immune Function," detailed the vital role of vitamin C in supporting both the innate and adaptive immune systems.

Jackfruit is a nutritious food but some potential disadvantages exist, particularly for individuals with certain allergies or medical conditions. The points below detail these potential concerns.

• Jackfruit can cause allergic reactions, especially in individuals with a latex or birch pollen allergy. This cross-reactivity can lead to symptoms ranging from mild itching to more severe responses. A study by Wagner, S., & Breiteneder, H. (2002), "The latex-fruit syndrome," documented the allergenic relationship between natural rubber latex and various fruits, including jackfruit.
• Jackfruit is high in potassium. While this is a benefit for most people, individuals with chronic kidney disease or other conditions that impair potassium excretion must limit high-potassium foods to prevent hyperkalemia. Research from the National Kidney Foundation, "Potassium and Your CKD Diet," provides guidelines on managing potassium intake for kidney patients.
• Ripe jackfruit contains a moderate amount of carbohydrates and natural sugars. Individuals monitoring blood sugar levels, such as those with diabetes, should consume ripe jackfruit in controlled portions. A study by Oboh, G., & Ademosun, A. O. (2012), "Comparative effect of raw and processed jackfruit on glycemic response," showed that while jackfruit has a moderate glycemic index, portion size is a key factor. An alternative fruit for individuals with a latex allergy is the apple. A daily suggested amount is one cup (151g) of raw jackfruit.

Yes, jackfruits are a good food choice because the fruit provides a range of benefits for metabolic, digestive, and cellular health. For blood sugar management, jackfruit has a moderate glycemic index and contains fiber that slows carbohydrate absorption, helping to prevent drastic blood sugar fluctuations. A study by Ranasinghe, P., et al. (2019), "A review on health benefits of jackfruit," found that jackfruit flour could improve glycemic control. Regarding digestive health, the fiber in jackfruit supports a healthy gut microbiome and promotes regular bowel movements. Research by Anderson, J. W., et al. (2009), "Health benefits of dietary fiber," confirmed that adequate fiber intake is essential for proper digestive function. For cellular health, jackfruit is a source of powerful antioxidants like flavonoids and carotenoids, which protect the body from oxidative damage. A review by Jagtap, U. B., & Bapat, V. A. (2010), "Artocarpus: A review of its traditional uses, phytochemistry and pharmacology," concluded that jackfruit extracts have strong antioxidant capabilities.

The calorie content of jackfruit changes based on the fruit's maturity and preparation, not on the specific cultivar. The two main ripe types, firm (Varikka) and soft (Koozha), both contain 95 calories per 100g. The most significant calorie difference is seen between ripe and unripe jackfruit. Ripe jackfruit has the highest calorie count at 95 calories per 100g, a result of the natural sugars that develop as the fruit matures. Young, unripe jackfruit, which is harvested before these sugars form, has the lowest calorie count. Packaged young jackfruit used as a meat substitute contains just 25 calories per 113g serving.

The origin of the jackfruit tree (Artocarpus heterophyllus) is in the rainforests of the Western Ghats of India. The fruit has been cultivated in the region for thousands of years, with mentions in ancient Indian texts. From India, the cultivation of jackfruit spread throughout Southeast Asia, reaching the Philippines, Malaysia, and Indonesia, where the fruit became a staple food source. The use of the fruit varies by region and maturity. In South India, the unripe fruit is a key ingredient in savory curries like "kathal ki sabzi." In the Philippines, unripe jackfruit is stewed in coconut milk to make "ginataang langka." The ripe fruit has long been a component of desserts across Southeast Asia, such as the Filipino "halo-halo" and the Vietnamese "chè Thái." The recent global popularity of jackfruit as a meat substitute in Western vegan cuisine is a modern adaptation, focusing entirely on the textural properties of the unripe fruit to mimic pulled pork or chicken.