Jackfruit Calories, Nutrition and Three Serving Ideas
Learn the calories in fresh jackfruit, explore its nutrients and try a milk smoothie, savory salad or unsweetened-yogurt bowl.
Jackfruit is loved for its fragrant, sweet flesh. Originally from South Asia and widely grown in Southeast Asia, it is familiar in Vietnamese snacks and desserts. Its sweetness does not mean it has no place in a balanced diet; the amount you eat and how it is prepared matter.
1. Jackfruit calories and nutrients
1.1. How many calories are in jackfruit?
Fresh edible jackfruit flesh contains approximately 95 kcal per 100 g. A 30 g bulb would therefore provide about 28.5 kcal, while 1 kg of edible flesh would provide about 950 kcal. These weights exclude the rind and other inedible parts.
Variety and ripeness can change the figure. Firm-fleshed and Thai varieties are often estimated at around 95 kcal per 100 g, while sweeter, softer honey jackfruit may be around 104 kcal per 100 g.
Jackfruit yogurt, smoothies, dried jackfruit, condensed-milk desserts, ice cream and coconut sticky rice are different foods. Their calories depend on portion size and added ingredients. Cooked jackfruit seeds also need their own serving estimate.
1.2. What nutrients does it provide?
- Vitamin C: contributes to normal immune function.
- Carotenoids: contribute to the range of plant compounds in the fruit, including precursors of vitamin A.
- Potassium: is involved in normal muscle, nerve and fluid-balance functions.
- Fiber: supports normal bowel function.
- Plant compounds: jackfruit contains flavonoids and other polyphenols that add to dietary variety.
2. How jackfruit can fit your diet
2.1. Energy for the day
Its carbohydrate and natural sugars provide energy. A portion can work as a snack on a busy or active day.
2.2. A satisfying fruit portion
Two or three bulbs are one snack example, depending on size. Include the portion within your overall intake rather than expecting the fruit itself to produce weight loss.
2.3. Vitamin C
Jackfruit contributes vitamin C alongside other fruits and vegetables. Meeting your nutrient needs supports normal immune function.
2.4. Plant-food variety
Its antioxidant compounds are one reason to enjoy a variety of produce. Jackfruit is a food, not a cancer-prevention treatment.
2.5. Potassium and minerals
Jackfruit supplies potassium and some magnesium. If you need to manage potassium intake because of a medical condition, fit it into your individual eating plan.
3. Three ways to serve jackfruit
3.1. Jackfruit and unsweetened-milk smoothie
Ingredients: 100 g ripe jackfruit, 110 ml unsweetened milk and 2 spoonfuls of fresh lime juice, adjusted to taste.
- Remove the seeds and cut the jackfruit into smaller pieces.
- Blend it with the milk until smooth.
- Stir in lime juice to taste and serve.
3.2. Jackfruit salad
Ingredients: 50 g prepared jackfruit, 50 g chicken breast, 50 g pork belly, cucumber, lettuce, coriander, and modest amounts of sugar, seasoning and fish sauce. Roasted peanuts are an optional topping.
- Cook the chicken through and shred it.
- Cook the pork belly through and cut it into thin strips.
- Slice ripe jackfruit into strips. If using young jackfruit, cook it until tender before slicing.
- Wash and prepare the cucumber, lettuce and coriander.
- Toss everything together with seasoning to taste, then add a small amount of roasted peanuts if desired.
The pork belly, peanuts and dressing add energy, so choose a portion that suits the rest of the meal.
3.3. Jackfruit yogurt bowl
Ingredients: 50 g ripe jackfruit, 50 g dragon fruit or apple, and one tub of plain unsweetened yogurt.
- Tear or cut the jackfruit into bite-size strips.
- Cut the dragon fruit or apple into small pieces.
- Place the fruit in a bowl and stir in the yogurt.
- Add a little crushed ice if you like it chilled.
Read more about plain unsweetened yogurt.
4. What to consider when eating a large amount
Large servings add more carbohydrate and calories and may leave you bloated or uncomfortable. Choose a portion you tolerate, whether you eat it after a meal or as a snack. There is no need for a blanket rule against fruit in the evening.
If you manage blood sugar or another medical condition, account for the portion in your usual dietary plan. Combine jackfruit with a variety of other foods rather than relying heavily on one fruit.
5. Takeaway
Fresh jackfruit can fit a balanced diet. Pay attention to the edible portion and distinguish the fresh fruit from desserts with added milk, sugar or coconut ingredients.
