Jackfruit is a tropical fruit known for its unique texture and versatility, often used as a meat substitute in plant-based diets. It is packed with fiber, vitamins, and antioxidants while being naturally sweet. While jackfruit offers several health benefits, its carbohydrate content and potential allergen concerns should be considered.
Jackfruit Nutrition Facts Pros Cons (Per One Cup, Raw - About 165g)
One cup of raw, sliced jackfruit (about 165g) contains the following nutritional values:
-
Calories: 155
-
Protein: 3g
-
Carbohydrates: 40g
-
Fiber: 3g
-
Sugar: 31g
-
Fat: 1g
-
Vitamin C: 23mg (25% of Daily Value)
-
Potassium: 739mg
-
Magnesium: 48mg
-
Iron: 0.6mg
What is Jackfruit?
Jackfruit (Artocarpus heterophyllus) is a remarkable tropical fruit native to the Western Ghats of India and widely cultivated in Asia, Africa, and South America. As a member of the mulberry family, it holds the title of one of the largest edible fruits in the world. The fruit is easily recognizable by its thick, bumpy green rind and the stringy yellow jackfruit flesh inside, which can be enjoyed both raw and cooked. Jackfruit is not just a culinary delight but also a nutritional powerhouse, packed with carbohydrates, proteins, vitamins, minerals, and phytochemicals. This makes it a versatile ingredient in various cuisines, celebrated for its unique texture and flavor.
Nutrition Properties of Jackfruit
Jackfruit is a nutrient-rich tropical fruit that offers numerous health benefits due to its high content of vitamins, minerals, and antioxidants. Here are some of the key nutrition properties of jackfruit:
-
Calories: 100g of jackfruit contains approximately 95 calories, making it a relatively low-calorie option for those looking to manage their weight.
-
Carbohydrates: Jackfruit is a good source of carbohydrates, with 100g containing around 23.4g of carbs. This makes it an excellent energy source, especially for those on plant-based diets.
-
Fiber: High in dietary fiber, jackfruit supports digestive health and helps maintain regular bowel movements. With 100g containing around 2.8g of fiber, it can aid in satiety and weight management.
-
Protein: While not a high-protein food, jackfruit provides a moderate amount of protein, with 100g containing around 1.9g. This can be beneficial for those looking to add variety to their protein sources.
-
Fat: Jackfruit is low in fat, with 100g containing around 0.3g of fat, making it a heart-healthy choice.
-
Sodium: Naturally low in sodium, with 100g containing around 1mg, jackfruit is suitable for those monitoring their salt intake.
-
Potassium: A good source of potassium, jackfruit helps regulate blood pressure and supports cardiovascular health. 100g of jackfruit contains around 422mg of potassium.
-
Vitamin C: Jackfruit is a good source of vitamin C, with 100g containing around 4.6mg. This antioxidant supports immune function and skin health.
-
Vitamin B6: With 100g containing around 0.1mg of vitamin B6, jackfruit aids in brain health and the production of neurotransmitters.
-
Folate: Jackfruit is also a good source of folate, with 100g containing around 10.4mcg, which is essential for DNA synthesis and repair.
Incorporating jackfruit into your diet can provide a range of health benefits, thanks to its rich nutritional profile.
Pros of Jackfruit
High in Fiber for Digestion and Satiety
Eating jackfruit promotes gut health and regular bowel movements.
Helps regulate blood sugar by slowing carbohydrate absorption
Rich in Antioxidants and Immune-Boosting Nutrients
-
Contains vitamin C, which supports immune function and collagen production
-
Provides phytonutrients with anti-inflammatory and antioxidant properties
-
The antioxidants in jackfruit also contribute to healthy skin by protecting against oxidative stress
Good Source of Plant-Based Energy from Jackfruit Seeds
-
High in natural carbohydrates, making it a good source of quick energy
-
Contains a small amount of protein, useful for plant-based diets
Versatile and Works as a Meat Substitute
-
The jackfruit taste varies with its ripeness; unripe jackfruit has a neutral flavor that works well in savory dishes, while ripe jackfruit has a sweet, tropical taste.
-
Unripe jackfruit has a texture similar to pulled pork or shredded chicken
-
Can be used in savory dishes without the strong sweetness of ripe jackfruit
Supports Heart Health
-
Rich in potassium, which helps regulate blood pressure
-
Contains phytonutrients that may support cardiovascular function
Overall, the nutrients in jackfruit contribute significantly to human health by supporting cardiovascular function and reducing disease risk.
Cons of Jackfruit
High in Natural Sugar and Can Affect Blood Sugar
-
Contains a significant amount of sugar, which may impact blood sugar levels
-
Should be consumed in moderation by individuals managing diabetes
Can Cause Digestive Sensitivity
-
Some people may experience bloating or gas due to its fiber content
-
Eating too much at once may cause mild stomach discomfort
Not a High-Protein Meat Substitute
-
While often used in plant-based diets, jackfruit is lower in protein than actual meat alternatives like tofu or legumes
-
Should be paired with other protein sources for balanced nutrition
Potential Allergen for Some Individuals
People allergic to birch pollen allergy or latex may experience cross-reactivity with jackfruit.
Those with known fruit allergies should consume with caution.
Jackfruit and Disease Prevention
Jackfruit has been found to have numerous health benefits, including the prevention of various diseases. Here are some of the ways in which jackfruit can help prevent diseases:
-
Cancer: The antioxidants and phytochemicals present in jackfruit, such as flavonoids and carotenoids, have anti-cancer properties. These compounds help neutralize free radicals, reducing oxidative stress and preventing the growth and spread of cancer cells.
-
Heart Disease: The fiber, potassium, and antioxidants in jackfruit contribute to heart health. Fiber helps lower cholesterol levels, while potassium aids in regulating blood pressure. The antioxidants protect against oxidative damage, reducing the risk of heart disease.
-
Diabetes: Jackfruit’s fiber content helps regulate blood sugar levels by slowing the absorption of carbohydrates. Additionally, the antioxidants improve insulin sensitivity, making it a beneficial fruit for those managing diabetes.
-
Digestive Disorders: The high fiber content in jackfruit promotes healthy digestion and can help prevent constipation, diarrhea, and other digestive disorders. It supports a healthy gut microbiome, which is essential for overall digestive health.
-
Skin Problems: The antioxidants and vitamins in jackfruit, particularly vitamin C, support healthy skin by protecting against oxidative stress. This can help reduce the risk of skin problems such as acne, wrinkles, and age spots.
-
Eye Problems: Jackfruit is rich in antioxidants and vitamins that support eye health. Compounds like beta-carotene help improve vision and reduce the risk of eye problems such as cataracts, glaucoma, and age-related macular degeneration.
Overall, jackfruit is a nutritious and versatile fruit that can be incorporated into a healthy diet to reap its numerous health benefits. Whether you enjoy it raw, cooked, or as a meat substitute, jackfruit offers a delicious way to support your health and prevent disease.
Ripe Jackfruit Nutrition
Ripe jackfruit is a nutrient-dense food that offers a plethora of health benefits. One cup of sliced ripe jackfruit provides:
-
Calories: 157
-
Carbohydrates: 39.6g
-
Fiber: 2.6g
-
Protein: 2.8g
-
Fat: 0.6g
-
Vitamin C: 10.3mg
-
Vitamin B6: 0.2mg
-
Potassium: 448mg
-
Magnesium: 29mg
In addition to these nutrients, ripe jackfruit is a rich source of antioxidants, including carotenoids and flavonoids. These antioxidants play a crucial role in protecting against chronic diseases such as heart disease, cancer, and cognitive decline. The high vitamin C content also supports immune function and skin health, making ripe jackfruit a delicious and beneficial addition to your diet. The nutritional and health benefits of ripe jackfruit are significant, making it a valuable addition to a balanced diet.
Conclusion
Jackfruit is a fiber-rich, antioxidant-packed tropical fruit that supports digestion, heart health, and immune function. It is naturally sweet and energy-dense, making it a great addition to plant-based diets. However, its high carbohydrate content, potential digestive effects, and lower protein levels should be considered when using it as a meat substitute. Enjoying jackfruit in moderation and pairing it with protein-rich foods ensures a balanced diet.
FAQs
Is jackfruit good for weight loss?
Yes, its fiber helps with satiety, but portion control is important due to its natural sugar content.
Can diabetics eat jackfruit?
In moderation, yes, but its high natural sugar content should be considered for blood sugar management.
Is jackfruit a good meat substitute?
It mimics the texture of meat but lacks protein, so it should be combined with protein-rich foods.
How do you eat jackfruit?
Ripe jackfruit is eaten fresh, while unripe jackfruit is cooked and used in savory dishes. Raw jackfruit is often used in curries and as a meat substitute in vegan cuisine.
Can jackfruit cause allergies?
Yes, individuals allergic to latex or birch pollen may experience cross-reactivity with jackfruit. Pureed jackfruit is also used in various food products, but individuals with allergies should exercise caution.
