Jackfruit
A giant tropical fruit; young green flesh shreds like pulled meat.
Nutrition per 100 g
Standardised to 100 g of jackfruit, raw for fair comparison. Typical serving: 100 g raw — 95 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 95 kcal | 95 kcal | 100 kcal |
| Protein | 1.7 g | 1.7 g | 1.8 g |
| Carbohydrate | 23 g | 23 g | 24.2 g |
| Fat | 0.6 g | 0.6 g | 0.6 g |
| Fibre | 1.5 g | 1.5 g | 1.6 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of jackfruit, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 5 µg | 5 µg | <1% |
| Vitamin C | 13.7 mg | 13.7 mg | 15% |
| Vitamin E | 0.34 mg | 0.34 mg | 2% |
| Thiamin | 0.11 mg | 0.11 mg | 9% |
| Riboflavin | 0.055 mg | 0.055 mg | 4% |
| Niacin | 0.92 mg | 0.92 mg | 6% |
| Vitamin B6 | 0.33 mg | 0.33 mg | 19% |
| Folate | 24 µg | 24 µg | 6% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.24 mg | 0.24 mg | 5% |
| Minerals | |||
| Calcium | 24 mg | 24 mg | 2% |
| Iron | 0.23 mg | 0.23 mg | 1% |
| Magnesium | 29 mg | 29 mg | 7% |
| Phosphorus | 21 mg | 21 mg | 2% |
| Potassium | 448 mg | 448 mg | 10% |
| Sodium | 2 mg | 2 mg | <1% |
| Zinc | 0.13 mg | 0.13 mg | 1% |
| Copper | 0.076 mg | 0.076 mg | 8% |
| Manganese | 0.043 mg | 0.043 mg | 2% |
Source: USDA FoodData Central — Jackfruit, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat jackfruit?
- Texture makes it a satisfying meat substitute in stews.
- Ripe fruit is sweet enough to replace dessert.
How to include it
- Simmer green jackfruit in spiced tomato sauce and shred.
- Eat ripe segments fresh.
Things to consider
- Despite the meaty texture it has little protein — add beans or tofu.
- Tinned in syrup is a sweet product, not a savoury one.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- kcal
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- protein
- 1.3 g
- fibre
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Mango
A carotenoid-rich tropical fruit supplying vitamins A and C in one cup.
- kcal
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