Know what’s on your plate
Jackfruit
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 95 kcal —
- Protein 1.7 g 3%
- Carbohydrate 22 g 8%
- Fat 0.6 g 1%
- Saturated fat 0.2 g 1%
- Fibre 1.5 g 5%
- Sugars 19 g —
- Sodium 2 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 5 µg 1%
- Vitamin C 13.7 mg 15%
- Vitamin D 0 µg 0%
- Vitamin E 0.34 mg 2%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.06 mg 4%
- Niacin (B3) 0.92 mg 6%
- Pantothenic acid (B5) 0.24 mg 5%
- Vitamin B6 0.33 mg 19%
- Folate (B9) 24 µg 6%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 24 mg 2%
- Iron 0.23 mg 1%
- Magnesium 29 mg 7%
- Phosphorus 21 mg 2%
- Potassium 448 mg 10%
- Zinc 0.13 mg 1%
- Copper 0.08 mg 8%
- Manganese 0.04 mg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 95 | 1.7 g | 22 g | 0.6 g |
| 1 × cup, sliced | 165 g | 157 | 2.8 g | 36 g | 1.1 g |
| 1 × cup 1" pieces | 151 g | 143 | 2.6 g | 33 g | 1 g |
| 2 × cup, sliced | 330 g | 314 | 5.7 g | 72 g | 2.1 g |
| ½ × cup, sliced | 82.5 g | 78 | 1.4 g | 18 g | 0.5 g |
| 3 × cup, sliced | 495 g | 470 | 8.5 g | 108 g | 3.2 g |
| 4 × cup, sliced | 660 g | 627 | 11 g | 144 g | 4.2 g |
Similar foods
Questions about Jackfruit
How do you cut and prepare a fresh jackfruit?
Rub a sharp knife and your hands with a little cooking oil first: the fruit’s sticky latex is difficult to wash off. Cut it into wedges, pull out the yellow bulbs and remove their seeds and the tough central core.
How can you tell when a jackfruit is ripe?
Ripe jackfruit has a strong sweet, fruity smell, and its skin gives slightly when pressed. The bulbs inside are yellow and soft; an unripe jackfruit is firmer and has a mild flavour, which suits savoury cooking.
How should you store jackfruit after cutting it?
Keep the separated bulbs in an airtight container in the fridge and use them within a few days. You can freeze the bulbs for longer storage; remove the seeds first if you want the fruit ready to eat once thawed.
How do you cook unripe jackfruit for a curry or tacos?
Drain and rinse canned young jackfruit, then pull the pieces apart with a fork. Simmer them in curry sauce until tender, or fry with spices until browned and use as a pulled-style taco filling; the fruit takes on the flavour of the sauce.
What dishes use ripe jackfruit?
Eat the sweet bulbs fresh, or add them to fruit salad, smoothies and desserts. In South and South-East Asian cooking, ripe jackfruit is also used in sweets and sticky rice dishes.
Can you eat jackfruit seeds?
Yes, but cook them first: boil until tender, then peel, or roast them until cooked through. Their texture is starchy, somewhat like chestnuts; do not eat the seeds raw.
Can jackfruit replace meat in a recipe?
Young, unripe jackfruit works well in saucy dishes such as tacos, curries and pulled-style sandwiches because its fibres shred. It does not taste like meat and is not a like-for-like protein replacement, so serve it with another protein-rich food if that matters for the meal.
Source: USDA FoodData Central 174687 · per 100 g · carbohydrate per EU label, fibre excluded
