Group · Fruit
Jackfruit
The jackfruit is the largest fruit that grows on a tree: it can weigh over thirty kilos. Its fragrant yellow flesh is eaten ripe like a fruit, and green like a vegetable. It is this second form that has made it a star of plant-based cooking.
In terms of nutrition facts, raw flesh provides 95 kcal per 100 g, with 23.25 g of carbohydrate, 1.72 g of protein and 1.5 g of fibre. It provides 448 mg of potassium, 29 mg of magnesium and 13.7 mg of vitamin C per 100 g.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 95 kcal |
| Kilojoules | 397 kJ |
| Protein | 1,8 g |
| Carbohydrate | 23,3 g |
| Fat | 0,7 g |
| Fibre | 1,5 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B60,33 mg24 %
- Potassium448 mg22 %
- Vitamin C13,7 mg17 %
- Vitamin B924 µg12 %
- Vitamin B10,11 mg10 %
- Magnesium29 mg8 %
- Copper0,08 mg8 %
- Vitamin B30,92 mg6 %
See the other 11 nutrients
- Omega-3 ALA0,08 g4 %
- Vitamin B20,06 mg4 %
- Vitamin B50,24 mg4 %
- Calcium24 mg3 %
- Phosphorus21 mg3 %
- Vitamin E0,34 mg3 %
- Manganese0,04 mg2 %
- Iron0,23 mg2 %
- Zinc0,13 mg1 %
- Vitamin A5 µg1 %
- Omega-6 LA0,02 g0 %
USDA FoodData Central (SR Legacy)
Tips
It is not a substitute for meat, despite its reputation. This is the key point: 1.72 g of protein per 100 g. Its shredded flesh looks like pulled pork, but it does not have the same nutritional value. A jackfruit dish needs a proper source of protein.
Green, it behaves like a starchy food. Its stringy texture and neutral taste make it an excellent base for a curry or a barbecue sandwich. It replaces a vegetable or a starch, not meat.
Ripe, it is much sweeter. With 23.25 g of carbohydrate, it has more than a banana. It is a dessert fruit in its own right, not to be confused with the green tinned version.
448 mg of potassium: a very good score. A 150 g portion covers a third of the reference intake.
If it is tinned, check the brine. Green jackfruit is often sold in salted brine: rinse it thoroughly before using it, otherwise the dish becomes very salty.