Know what’s on your plate
Jackfruit
Calories & nutrition facts
flesh without skin, raw
Nutrition facts
Per 100 g% DV- Protein 1.7 g 3%
- Carbohydrate 21 g 7%
- Fat 0.6 g 1%
- Saturated fat 0.2 g 1%
- Fibre 1.5 g 5%
- Sugars 19 g —
- Sodium 2 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 5.1 µg 1%
- Vitamin C 13.7 mg 15%
- 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%
- 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%
Similar foods
- Peeled jackfruitraw83 kcal / 100 g
- Jacques pulpflesh without skin, raw, sampled in the island of la martinique
- Breadfruitraw103 kcal / 100 g
- Grapefruitflesh without skin, without seeds, raw34 kcal / 100 g
- Avocadoflesh without skin, pitted, raw203 kcal / 100 g
- Papayaflesh without skin, raw40 kcal / 100 g
- Durianflesh without skin, pitted, raw
- Fruitraw, average57 kcal / 100 g
- Pineappleflesh without skin, raw52 kcal / 100 g
- Bananaflesh without skin, raw88 kcal / 100 g
Questions about Jackfruit
How do you cut a whole jackfruit without getting sticky?
Rub your knife and hands with a little cooking oil before cutting: the white latex is extremely sticky. Quarter the fruit, remove the core, then pull out the bulbs and discard their seeds.
How can you tell when jackfruit is ripe?
A ripe jackfruit smells sweet and fruity, gives slightly when pressed and often sounds hollow when tapped. Its bulbs are yellow and soft; green, firm fruit is unripe and better cooked as a savoury vegetable.
How do you cook unripe jackfruit?
Cut it into chunks and simmer in salted water for about 20–30 minutes, until tender, then drain and shred. Fry it with spices or simmer it in curry or a tomato-based sauce; its mild flavour takes up seasoning well.
Can you use tinned jackfruit instead of fresh jackfruit in a curry?
Yes—use young jackfruit packed in water or brine, not ripe jackfruit in syrup. Drain and rinse it, simmer it in the curry for 15–20 minutes, then pull apart the pieces with a fork.
How should you store cut jackfruit?
Keep the separated bulbs in an airtight container in the fridge and use them within a few days. Freeze the bulbs in a single layer first, then transfer them to a freezer bag; thaw before using.
What does jackfruit taste like, and what goes well with it?
Ripe jackfruit is sweet, with a flavour often compared with pineapple and banana; eat the bulbs fresh or add them to fruit salad. Young jackfruit is mild and savoury, and works well with chilli, garlic, coconut milk and curry spices.
Is jackfruit a good source of vitamin C?
It is a source of vitamin C: 13.7 mg per 100 g. Ripe jackfruit is also relatively high in natural sugars, at 19 g per 100 g.
How does jackfruit compare with breadfruit?
Breadfruit has more fibre and vitamin C: 4.9 g of fibre and 29 mg of vitamin C per 100 g, compared with 1.5 g and 13.7 mg in jackfruit. Both can be cooked while unripe, but ripe jackfruit is generally eaten as a sweet fruit.
Source: ANSES–Ciqual (France) 13499 · per 100 g · carbohydrate per EU label, fibre excluded
