Jackfruit (Artocarpus heterophyllus) is a fruit native to Southeast Asia and is gaining popularity as a meat substitute in kitchens across the United States. Jackfruit is the largest tree fruit in the world and weighs 35 kilos. The outside is covered with a spiky, greenish-yellow skin; inside you’ll find edible bulbs surrounded by fibrous, sweet-tasting pulp.
This article explores the nutritional profile of jackfruit, its health benefits, and how you can use it to make delicious plant-based recipes.
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Jackfruit Nutritional Profile
Jackfruit is low in calories but provides a variety of essential nutrients. Jackfruit provides fiber, antioxidants, vitamins and minerals, just like other plant foods. For example, it is a good source of vitamin C, potassium and vitamin B6 and contains small amounts of magnesium and folic acid. There is also some protein in it.
One cup (165 grams) of sliced jackfruit has the following nutritional value:
- Calories: 157
- Egg white: 2.8 grams (g)
- Total fat: 1 gr
- Total Carbohydrates: 38 gr
- Fiber: 2.5 gr
- Total sugars: 31 gr
- Vitamin C: 23 milligrams (mg)
- Potassium: 739 mg
- Vitamin B6: 0.5 mg
- Magnesium: 48 mg
- Folic acid: 40 micrograms (mcg)
Health benefits of jackfruit
Jackfruit is a unique and interesting food to experiment with in the kitchen. It also has numerous potential health benefits, thanks to its nutritional profile and composition.
Rich in nutrients
Jackfruit provides a wide range of nutrients. It contains high vitamin C, potassium, fiber and B6 content. Vitamin C is an antioxidant and helps protect your cells from damage and oxidative stress that can promote disease. Vitamin C also supports immune function and the production of collagen, the main structural protein in your body.
Potassium helps balance sodium, regulates blood pressure and maintains fluid balance. Getting enough fiber from plant-based foods such as jackfruit is essential for healthy digestion and promotes satiety. Vitamin B6 helps support metabolism and brain health.
Supports digestion
Jackfruit is a rich source of dietary fiber, which is crucial for digestion. Research has shown that only 5% of American adults consume the minimum recommended daily amount of fiber. Therefore, almost everyone could benefit from eating jackfruit and other fiber-rich foods.
Fiber adds bulk to stool, helps move stool through the digestive tract and prevents constipation. In addition, fiber acts as a prebiotic; think of it as fuel for the good bacteria in your gut. By supporting regular bowel movements and gut health, eating jackfruit can contribute to overall digestive well-being.
Increases immune function
Jackfruit is a good source of vitamin C. Vitamin C is an antioxidant that helps protect cells from damage that could otherwise promote disease. It also plays a crucial role in supporting the immune system by boosting the function of immune cells that fight infections and diseases. Consuming vitamin C-rich foods like jackfruit can provide a natural boost to your body’s defenses.
Regulates blood pressure
Jackfruit contains significant amounts of potassium, a mineral essential for maintaining healthy blood pressure levels. Potassium also helps counteract the effects of sodium, which relaxes your blood vessels and in turn lowers blood pressure. This is important because having high blood pressure is a known risk factor for heart disease and damage to your kidneys, eyes and brain.
Aids for weight management
Despite being relatively low in calories, jackfruit is a satisfying and nutritious food due to its high fiber content. Fiber promotes feelings of fullness and satiety, which can help control appetite and minimize overeating. This can help prevent unintentional weight loss and is beneficial for people who want to lose weight.
Promotes heart health
The combination of fiber, potassium and antioxidants in jackfruit makes it a great addition to a heart-healthy diet. Fiber helps support normal cholesterol levels, an important factor for heart health, by removing cholesterol from the body. Potassium helps support normal blood pressure levels, reduces strain on the heart and lowers the risk of stroke and heart attack.
Additionally, the antioxidants in jackfruit help reduce inflammation and oxidative stress, further supporting cardiovascular function. By including jackfruit in your diet, you can take proactive steps to protect your heart and overall well-being.
Culinary uses of jackfruit
Although you can buy whole jackfruit in some places, it is more common (and convenient) to buy it canned or shredded and packed in water. Some people enjoy adding the soft flesh of ripe jackfruit to smoothies, fruit salads or other sweet dishes. Unripe or green jackfruit, on the other hand, works best in savory dishes because of its more neutral taste.
Jackfruit is perhaps best known as a plant-based meat substitute. It is often used in curries, stews, tacos and sandwiches. For example, gently grated jackfruit can be marinated to make a convincing pulled pork suitable for a vegan diet. Jackfruit’s mild flavor and porous texture allow it to take on the flavors of various spices, seasonings and sauces.
Jackfruit seeds, found in the pulp, are also edible. They can be boiled, roasted or pureed to create dishes ranging from soups and curries to snacks and desserts, such as puddings. In some countries, people even puree jackfruit to make vegan ice cream.
Who shouldn’t eat jackfruit?
Jackfruit offers numerous health benefits for most people. Still, some people may want to avoid it.
People with latex allergies, especially those with a sensitivity to certain proteins in latex, may experience cross-reactivity with jackfruit due to similarities in the protein structure in latex and jackfruit. Although rare, eating jackfruit in these cases can lead to allergic reactions ranging from mild itching or swelling to anaphylaxis, a severe allergic reaction that causes breathing difficulties.
Additionally, jackfruit’s high fiber content may cause digestive upset in people who do not typically consume fiber-rich foods. Overall, it’s important to listen to your body and talk to a healthcare provider or registered dietitian if you have concerns about adding jackfruit to your diet.
Jackfruit varieties and seasonal availability
Jackfruit comes in several varieties, each of which has unique characteristics, flavors and best uses. The most common varieties are the “sweet” jackfruit, known for its juicy, fragrant flesh, and the “crisp” jackfruit, known for its firmer texture and slightly sour taste, which is often preferred for cooking. Jackfruit also comes in ‘soft’ and ‘hard’ varieties, which have their own sweetness levels.
Jackfruit grows on large evergreen trees that belong to the same family as figs and mulberries. These trees thrive in tropical areas of the world. The largest producers of jackfruit are countries such as India, Bangladesh, Thailand, Indonesia and the Philippines.
While jackfruit is available year-round in tropical regions, availability in other parts of the world may vary depending on the season. In India and Thailand, jackfruit is usually harvested in summer. It may be available sporadically throughout the year in milder climates such as the United States, where it is generally imported from tropical climates.
Resume
Jackfruit is a unique fruit and has gained popularity in the United States over the past decade. It is best known for its diversity as a plant-based meat substitute. Although it is not particularly high in calories or protein, jackfruit provides fiber, antioxidants and several vitamins and minerals that support your overall health. Jackfruit is a nutritious and versatile food.