Jackfruit stir-fry
Jackfruit stir-fry is a popular Southeast Asian dish where young, unripe jackfruit is cooked with aromatic spices, herbs, and often a savory sauce. The primary ingredient is the firm, meaty flesh of green jackfruit, which is stir-fried with ingredients like garlic, ginger, chilies, and soy sauce or fish sauce. It is a staple in the cuisines of countries like Thailand, Indonesia, and Vietnam.
🍽️ Nutrition at a glance
This dish is a good source of complex carbohydrates and dietary fiber, with a moderate amount of protein if cooked with tofu or meat. It is relatively low in fat and provides key nutrients like potassium, vitamin C, and B vitamins, with a typical serving containing around 150-250 calories.
Nutrition breakdown
| Calories | 200 kcal |
| Protein | 5 g |
| Carbs | 38 g |
| Fat | 3 g |
| Fiber | 7 g |
| Sugar | 12 g |
| Sodium | 480 mg |
| Potassium | 450 mg |
| Vitamin C | 15 mg |
| Manganese | 0.5 mg |
| Vitamin B6 | 0.2 mg |
| Magnesium | 45 mg |
| Copper | 0.2 mg |
| Thiamine (B1) | 0.1 mg |
| Riboflavin (B2) | 0.05 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Young green jackfruit is prized for its unique, neutral flavor and shredded texture that remarkably mimics pulled pork or shredded chicken, making it a beloved plant-based meat substitute long before the modern trend. Nutritionally, it's an excellent source of fiber and contains antioxidants like carotenoids.
