Know what’s on your plate
Ackee
Calories & nutrition facts
canned, drained
Nutrition facts
Per 100 g% DV- Calories 151 kcal —
- Protein 2.9 g 6%
- Carbohydrate 0.8 g 0%
- Fat 15 g 19%
- Sugars 0.8 g —
- Sodium 240 mg 10%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin C 30 mg 33%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.07 mg 5%
- Niacin (B3) 0.6 mg 4%
- Vitamin B6 0.06 mg 4%
- Folate (B9) 41 µg 10%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 35 mg 3%
- Iron 0.7 mg 4%
- Magnesium 40 mg 10%
- Phosphorus 47 mg 4%
- Potassium 270 mg 6%
- Zinc 0.6 mg 5%
- Copper 0.27 mg 30%
Questions about Ackee
How do you know when ackee is ripe and safe to eat?
A ripe ackee fruit opens naturally on the tree, revealing cream-coloured flesh around shiny black seeds. Never force open a closed fruit or eat its flesh: unripe ackee can contain dangerous toxins, and cooking does not make it safe.
How do you prepare fresh ackee?
Use only flesh from naturally opened, ripe fruit. Remove and discard the black seeds and the pink or red membrane, then wash the cream-coloured flesh and cook it thoroughly; never eat ackee raw.
How do you cook ackee without it turning to mush?
Boil the prepared flesh gently until tender, then drain it well. Fold it into the pan near the end of cooking, using a light touch; it breaks apart easily, so avoid vigorous stirring.
What is ackee and saltfish, and how do you make it?
Ackee and saltfish is a well-known Jamaican dish. Soak salted cod to remove excess salt, cook it with onion, tomato, sweet pepper and seasoning, then gently fold in cooked ackee until warmed through.
Can you use tinned ackee instead of fresh?
Yes. Tinned ackee is already cooked, so drain it and fold it gently into a hot dish near the end; prolonged cooking makes it fall apart. It is commonly used for ackee and saltfish.
How should you store fresh ackee?
Keep unopened fruit intact until it has opened naturally; do not store or use closed fruit as though it were ripe. Refrigerate prepared, cooked ackee promptly in a covered container and use it within two days.
Can you eat ackee seeds or the pink membrane?
No. Eat only the cream-coloured flesh from a naturally opened, ripe fruit; discard the black seeds and the pink or red membrane, as well as any flesh from a fruit that has not opened on its own.
Source: CoFID (UK) 13-145 · per 100 g · carbohydrate per EU label, fibre excluded
