Jackfruit is a tropical tree fruit that is native to South and Southeast Asia.
Jackfruit has a distinctive appearance, with a rough, spiky exterior and soft, yellow flesh inside.
The fruit is also known for its sweet, tropical aroma.
Jackfruit is a highly nutritious food that is rich in a number of essential vitamins and minerals.
It is an excellent source of vitamin C, which is important for maintaining a healthy immune system and promoting healthy skin.
Jackfruit is also a good source of potassium, essential for maintaining healthy blood pressure and supporting heart health.
In addition to these nutrients, jackfruit contains a number of antioxidants, which can help to protect the body against oxidative stress and inflammation.
One of the unique features of jackfruit is its high fiber content, which makes it an excellent food for supporting healthy digestion.
In addition to its fiber content, jackfruit is also a good source of protein, making it a useful addition to a plant-based diet.
Jackfruit Quick Nutrition Facts
Here's a quick nutrition overview for 3.5 ounces (100 grams) of jackfruit:
- Energy: 95 calories
- Carbs: 23.2 grams
- Sugar: 19.1 grams
- Fiber: 1.5 grams
- Protein: 1.72 grams
- Fat: 0.64 grams
- Saturated Fat: 0.195 grams
Jump to a section where you can learn more about jackfruit nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.
Health Benefits of Jackfruit
Thanks to a significant amount of specific vitamins and minerals, jackfruit could provide several health benefits.
Continue reading to discover the potential benefits of consuming jackfruit.
May Improve the Formation of Red Blood Cells
Vitamin B6 or pyridoxine can help in the formation of red blood cells and, thus, improve the bodily functions involved in the transportation of oxygen in the form of oxyhemoglobin.
Vitamin B6 can also help release sugar from the fats stored in the body to meet the need for energy supply in the future.
This action of vitamin B6 can be beneficial in the management of diabetes.
It can regulate the amount of fat that can be converted into a usable form of energy, especially in the absence of a ready supply of carbohydrates from dietary sources.
This can ensure the body receives a steady supply of glucose, which is its primary source of fuel and protect patients against serious complications of diabetes.
Vitamin B6 is important for the normal development of the brain in children. It can also keep the immune system and nervous system healthy and, thus, reduce the risk of several diseases.
Jackfruit Nutrition Facts
Continue reading to find out the following jackfruit nutrition information:
- Vitamin Content
- Mineral Content
- Amino Acid Profile
- Fat Breakdown
- Carbohydrate Breakdown
Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.
Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on jackfruit macronutrients, while reading further will give you a better understanding on each of these macronutrients.
|Carbohydrate||8% DV||23.2 g|
|Protein||3% DV||1.72 g|
|Fat||1% DV||0.64 g|
Jackfruit are not an excellent source of any particular vitamin.
However, they contain a good amount of Vitamin C, and Vitamin B6 (Pyroxidine) and some Vitamin A, Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).
Here's the full jackfruit vitamin content per 100g:
|Vitamin A||4% DV||110 IU|
|Vitamin C||15% DV||13.7 mg|
|Vitamin D||0% DV||0 µg|
|Vitamin B1 (Thiamine)||9% DV||0.105 mg|
|Vitamin B2 (Riboflavin)||4% DV||0.055 mg|
|Vitamin B3 (Niacin)||6% DV||0.92 mg|
|Vitamin B5 (Pantothenic acid)||5% DV||0.235 mg|
|Vitamin B6 (Pyroxidine)||19% DV||0.329 mg|
|Vitamin B9 (Folate)||6% DV||24 µg|
|Vitamin B12 (Cobalamin)||0% DV||0 µg|
|Vitamin E||2% DV||0.34 mg|
|Vitamin K||0% DV||0 µg|
Jackfruit are not an excellent source of any particular vitamin.
However, they contain a good amount of Potassium and some Copper, and Magnesium.
Here's the full jackfruit mineral content per 100g:
|Calcium||2% DV||24 mg|
|Copper||8% DV||0.076 mg|
|Fluoride||0% DV||0 mg|
|Iron||1% DV||0.23 mg|
|Magnesium||7% DV||29 mg|
|Manganese||2% DV||0.043 mg|
|Phosphorus||2% DV||21 mg|
|Potassium||10% DV||448 mg|
|Selenium||0% DV||0 μg|
|Sodium||0% DV||2 mg|
|Zinc||1% DV||0.13 mg|
Protein and Amino Acid Profile
Jackfruit contain 1.7 g of protein per 100 g, or in other words, jackfruit provide 1.81 g of protein per 100 kcal.
Similarly to most other plant proteins, protein in jackfruit contain all nine essential amino acids, however, they are a little bit low in lysine.
|Histidine OK||5% DV||0.034 g|
|Isoleucine OK||5% DV||0.069 g|
|Leucine OK||3% DV||0.103 g|
|Lysine Low||3% DV||0.069 g|
|Methionine OK||3% DV||0.034 g|
|Phenylalanine OK||3% DV||0.052 g|
|Threonine OK||7% DV||0.086 g|
|Tryptophan OK||11% DV||0.034 g|
|Valine OK||4% DV||0.086 g|
Around 6% of the calories in jackfruit are from fat. Jackfruit have 0.64 grams or 1% of recommended daily values per 100g.
Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.
Jackfruit fat content mostly consists of healthy unsaturated fats.
According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, jackfruit is cholesterol free.
Jackfruit do not contain trans fats. Trans fats should be kept as low as possible.
|Total Fat||1% DV||0.64 g|
|Saturated Fat||1% DV||0.195 g|
|Monounsaturated Fat||do not have a %DV||0.155 g|
|Polyunsaturated Fat||do not have a %DV||0.094 g|
|Trans Fats||do not have a %DV||0 g|
|Cholesterol||0% DV||0 mg|
98% of the calories in jackfruit come from carbohydrates.
Carbs in jackfruit are mostly sugars (82%), followed by starch and fiber.
When it comes to sugars, jackfruit contain grams of sugar per 100g.
|Total Carbohydrate||8% DV||23.2 g|
|Dietary Fiber||5% DV||1.5 g|
|Sugars||38% DV||19.1 g|
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
Jackfruit Nutrients, U.S. Department of Agriculture, Agricultural Research Service
Listing of vitamins, Harvard Health Publishing, Harvard Medical School
Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).
International tables of glycemic index and glycemic load values 2021: a systematic review
Health Claim Notification for Saturated Fat, Cholesterol, and Trans Fat, and Reduced Risk of Heart Disease
Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
Protein And Amino Acid Requirements In Human Nutrition, WHO
Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration