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jackfruit (Artocarpus heterophyllus) is a fruit native to Southeast Asia and is popular as a meat substitute in kitchens across the United States. Jackfruit is the largest tree fruit in the world, weighing up to 80 pounds. Its exterior is covered with spiky, greenish-yellow skin; inside, you’ll find edible bulbs surrounded by fibrous, sweet-tasting flesh.
This article explores the nutritional profile of jackfruit, its health benefits, and how to 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 like other plant-based foods. For example, it is a good source of vitamin C, potassium, and vitamin B6 and contains small amounts of magnesium and folate. It also contains some protein.
One cup (165 grams) of sliced jackfruit has the following nutritional composition:
- Calories: 157
- Protein: 2.8 grams (g)
- Total Fat: 1 g
- Total Carbohydrates: 38 g
- Fiber: 2.5 g
- Total Sugars: 31 g
- Vitamin C: 23 milligrams (mg)
- Potassium: 739 mg
- Vitamin B6: 0.5 mg
- Magnesium: 48 mg
- Folate: 40 micrograms (mcg)
Health Benefits of Jackfruit
Jackfruit is a unique and interesting food to try in the kitchen. It also has many potential health benefits, thanks to its nutritional profile and compounds.
Rich in Nutrients
Jackfruit provides a wide range of nutrients. It contains high levels of vitamin C, potassium, fiber and B6. Vitamin C is an antioxidant, which 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 foods like jackfruit is essential for digestive health and promotes satiety. Vitamin B6 helps support metabolism and brain health.
Supports Digestive Health
Jackfruit is a rich source of dietary fiber, which is vital for digestion. Surveys have found that only 5% of American adults consume the minimum recommended daily amount of fiber. Therefore, almost everyone could benefit from eating jackfruit and other fibrous foods.
Fiber adds bulk to stools, helping stool move through the digestive tract and preventing 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 health.
Boosts 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 vital role in supporting the immune system by boosting the function of immune cells that work to fight infection and illness. Eating foods rich in vitamin C such as jackfruit may help give your body’s defenses a natural boost.
Regulates Blood Pressure
Jackfruit has significant levels of potassium, a mineral that is essential for maintaining healthy blood pressure levels. Potassium also helps counteract the effects of sodium, which helps your blood vessels relax and, in turn, lowers blood pressure. This is important because high blood pressure levels are known to be a risk factor for heart disease and damage to your kidneys, eyes, and brain.
Aids in Weight Management
Despite being relatively low in calories, jackfruit is a satisfying and nutrient-dense food due to its high fiber content. Fiber promotes feelings of fullness and satiety, which helps control appetite and minimize overeating. This can help prevent unintended weight loss and benefit those trying 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 in heart health, by removing cholesterol from the body. Potassium helps maintain normal blood pressure levels, reducing pressure on the heart and reducing the risk of stroke and heart attack.
In addition, antioxidant compounds in jackfruit help reduce inflammation and oxidative stress, further supporting cardiovascular function. By including jackfruit in your diet, you can take proactive steps towards protecting your heart and overall wellness.
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 packaged in water. Some people love to add the soft flesh of ripe jackfruit to smoothies, fruit salads, or other sweet dishes. On the other hand, unripe or green jackfruit works best in savory dishes because of its more neutral flavor.
Chickpeas may be better known as a plant-based substitute for meat. It is often used in curries, stews, tacos and sandwiches. For example, chopped soft jackfruit can be marinated to make a convincing pulled pork suitable for a vegan diet. The mild flavor and porous texture of the jackfruit allows it to absorb the flavor of various spices, seasonings and sauces.
Jackfruit seeds, found in the flesh, are also edible. They can be boiled, roasted or mashed to create dishes from soups and curries to snacks and desserts, such as puddings. People in some countries even make jackfruit puree vegan ice cream.
Who should not eat Jackfruit?
Jackfruit offers numerous health benefits to most people. Still, some people may want to avoid it.
People with latex allergies, especially those with sensitivity to certain proteins found in latex, may have a cross-reactivity with jackfruit due to similarities in protein structure in latex and jackfruit. Although rare, eating jackfruit in these cases may cause allergic reactions, ranging from mild itching or swelling to anaphylaxis, a severe allergic reaction that causes breathing difficulties.
In addition, the high fiber content of jackfruit may trigger digestive symptoms in people who do not normally eat high-fiber foods. Overall, it’s important to listen to your body and talk to a healthcare provider or registered dietitian if you’re concerned about adding jackfruit to your diet.
Jackfruit Varieties and Seasonal Availability
Jackfruit comes in several varieties, each with unique characteristics, flavors and best uses. Among the most popular varieties are the “sweet” jackfruit, known for its juicy, fragrant flesh, and the “crisp” jackfruit, known for its firmer texture and slightly tart taste, best for cooking often. Jackfruit also comes in “soft” and “hard” varieties, which have their own levels of sweetness.
Jackfruit grows on large evergreen trees that are in the same family as figs and mulberries. These trees thrive in tropical areas around the world. The largest producers of jackfruit include countries such as India, Bangladesh, Thailand, Indonesia, and the Philippines.
Although jackfruit is available year-round in tropical regions, its 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 occasionally throughout the year in milder climates, such as the United States, where it is generally imported from tropical climates.
Summary
Jackfruit is a unique fruit and has been popular in the United States for the past decade. It is best known for its versatility as a plant-based substitute for meat. Although 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.
