Jackfruit Nutrition Facts and Health Benefits

Jackfruit is a nutritious tropical tree fruit rich in vitamins, minerals, and antioxidants and an excellent source of fiber and protein. Learn more about its potent health benefits by reading this article.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 26, 2022.

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:

  • Macronutrients
  • 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.

Carbohydrate8% DV23.2 g
Protein3% DV1.72 g
Fat1% DV0.64 g

Vitamin Content

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 A4% DV110 IU
Vitamin C15% DV13.7 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)9% DV0.105 mg
Vitamin B2 (Riboflavin)4% DV0.055 mg
Vitamin B3 (Niacin)6% DV0.92 mg
Vitamin B5 (Pantothenic acid)5% DV0.235 mg
Vitamin B6 (Pyroxidine)19% DV0.329 mg
Vitamin B9 (Folate)6% DV24 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E2% DV0.34 mg
Vitamin K0% DV0 µg

Mineral Content

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:

Calcium2% DV24 mg
Copper8% DV0.076 mg
Fluoride0% DV0 mg
Iron1% DV0.23 mg
Magnesium7% DV29 mg
Manganese2% DV0.043 mg
Phosphorus2% DV21 mg
Potassium10% DV448 mg
Selenium0% DV0 μg
Sodium0% DV2 mg
Zinc1% DV0.13 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 OK5% DV0.034 g
Isoleucine OK5% DV0.069 g
Leucine OK3% DV0.103 g
Lysine Low3% DV0.069 g
Methionine OK3% DV0.034 g
Phenylalanine OK3% DV0.052 g
Threonine OK7% DV0.086 g
Tryptophan OK11% DV0.034 g
Valine OK4% DV0.086 g

Fat Breakdown

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 Fat1% DV0.64 g
Saturated Fat1% DV0.195 g
Monounsaturated Fatdo not have a %DV0.155 g
Polyunsaturated Fatdo not have a %DV0.094 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

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 Carbohydrate8% DV23.2 g
Dietary Fiber5% DV1.5 g
Sugars38% DV19.1 g
Sorry, no posts matched your criteria.

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.