Jackfruit (ripe): nutrition per 100 g

1. 01

   Protein above most fruit

   Ripe jackfruit has 2.7 g protein per 100 g, 6th of 44 fruits. That does not make it a protein food, but it is two or three times what many fruits carry.

2. 02

   Folate and vitamin B6

   100 g gives 32 micrograms of folate, 7th among fruits, and 0.22 mg vitamin B6, about 9 per cent of a man's and 12 per cent of a woman's daily B6 requirement.

3. 03

   Vitamin K1

   IFCT 2017 records 37.0 micrograms of vitamin K1 per 100 g of ripe jackfruit, high for a fruit. Anyone on warfarin should keep the amount they eat steady through the season.

4. 04

   Sweet and nearly fat-free

   Of its 14.0 g carbohydrate per 100 g, 12.2 g is sugars, and fat is only 0.1 g. At 72 kcal per 100 g, ripe jackfruit ranks 14th of 44 fruits for energy.

Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.

• Ripe bulbs eaten fresh after the seeds are pulled out, best with oiled fingers to beat the sticky sap.
• Chakka varattiyathu, Kerala's jackfruit jam cooked down with jaggery and ghee and stored for the rains.
• Chakka pradhaman, a payasam of jackfruit jam, jaggery and coconut milk.
• Halasina hannu kotte kadubu, sweet jackfruit batter steamed in jackfruit leaf cups in coastal Karnataka.
• Seeds roasted in hot ash or boiled and added to sambar, avial and dry sabzi.

Jackfruit is sweet and easy to overeat in season, and its 12.2 g sugars per 100 g add up quickly over a big plateful, which matters for anyone managing blood sugar. Some people feel bloated after eating a lot at once. The white latex sticks to hands and knives; rub them with coconut oil before cutting. People allergic to birch pollen or latex occasionally react to jackfruit. Its 279 mg potassium per 100 g is moderate, but kidney patients on a potassium limit should still count it.

Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.

• Raw jackfruit

  Nutrition per 100 g, from IFCT 2017.

• Mango

  Nutrition per 100 g, from IFCT 2017.

• Banana

  Nutrition per 100 g, from IFCT 2017.

• Pineapple

  Nutrition per 100 g, from IFCT 2017.

• Chikoo (sapota)

  Nutrition per 100 g, from IFCT 2017.

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