Jackfruit, raw
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
Jackfruit is the world's largest tree fruit, with a spiky green exterior hiding fragrant, golden-yellow bulbs. Its raw flesh is crisp and mildly sweet, with a flavor reminiscent of a blend of banana, pineapple, and mango. Nutritionally, it's a low-calorie, high-fiber source of natural sugars and vitamin C.
💚 Why it's loved
People love jackfruit for its unique, sweet tropical flavor and incredibly versatile texture, which can be crisp when raw or convincingly meat-like when cooked. It holds deep cultural significance in South and Southeast Asian cuisines, often celebrated in festive and everyday dishes.
⚠️ Watch-outs & how to enjoy it better
Its high natural sugar content (19g per 100g) can cause blood sugar spikes, so those managing diabetes should be cautious and pair it with protein or healthy fats. The sticky latex sap can irritate skin, so oiling your knife and hands is a must before preparation.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Rich in antioxidants like carotenoids and vitamin C.
- Provides potassium, which supports heart and muscle function.
- Contains B-vitamins that aid in energy metabolism.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single jackfruit can weigh up to 80 pounds (36 kg), making it the largest tree-borne fruit in the world.
Full nutrition (scales with serving)
| Water | 73.5 g |
| Energy | 95.0 kcal |
| Energy | 397 kj |
| Protein | 1.7 g |
| Total lipid (fat) | 0.64 g |
| Ash | 0.94 g |
| Carbohydrate, by difference | 23.3 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 19.1 g |
| Sucrose | 0.42 g |
| Glucose | 9.5 g |
| Fructose | 9.2 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 1.5 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 0.23 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 21.0 mg |
| Potassium, K | 448 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.13 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.04 mg |
| Vitamin C, total ascorbic acid | 13.7 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.92 mg |
| Pantothenic acid | 0.23 mg |
| Vitamin B-6 | 0.33 mg |
| Folate, total | 24.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 24.0 ug |
| Folate, DFE | 24.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 61.0 ug |
| Carotene, alpha | 6.0 ug |
| Cryptoxanthin, beta | 5.0 ug |
| Vitamin A, IU | 110 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 157 ug |
| Vitamin E (alpha-tocopherol) | 0.34 mg |
| Tocopherol, beta | 0.03 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.05 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.20 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.13 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.01 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.15 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.02 g |
| MUFA 16:1 c | 0.02 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.13 g |
| MUFA 18:1 c | 0.13 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.09 g |
| PUFA 18:2 | 0.01 g |
| PUFA 18:2 n-6 c,c | 0.01 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.08 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.03 g |
| Threonine | 0.09 g |
| Isoleucine | 0.07 g |
| Leucine | 0.10 g |
| Lysine | 0.07 g |
| Methionine | 0.03 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.05 g |
| Tyrosine | 0.10 g |
| Valine | 0.09 g |
| Arginine | 0.14 g |
| Histidine | 0.03 g |
| Alanine | 0.09 g |
| Aspartic acid | 0.17 g |
| Glutamic acid | 0.19 g |
| Glycine | 0.09 g |
| Proline | 0.02 g |
| Serine | 0.10 g |
FAQ
How do I pick a ripe jackfruit?
Look for a fruit that is heavy for its size, gives slightly to pressure, and has a strong, sweet aroma. The spines should be somewhat flattened, not sharp.
Can I eat jackfruit seeds?
Yes, the seeds are edible when cooked. They have a starchy, nutty flavor similar to chestnuts and can be boiled, roasted, or ground into a paste.
What's the difference between ripe and unripe jackfruit?
Unripe (young) jackfruit is firm, neutral in flavor, and used as a savory vegetable. Ripe jackfruit is soft, sweet, and eaten as a fruit.