Nutrition for Jackfruit

Calories, Protein, Vitamins and More


image of jackfruit source

Jackfruit Nutrition Summary

One cup of jackfruit (165 grams or 0.4 lb) contains 157 calories and 2.8 grams of protein. Jackfruit consist of 74% water, 23% carbohydrates, 2% protein, and less than 1% of fat.

Jackfruit is an excellent source of many nutrients, including dietary fiber, Vitamin C, potassium and Vitamin B6. It also contains significant amounts of calcium, magnesium and copper.

In one cup of jackfruit:

  • Calories: 157
  • Protein: 2.8 g
  • Sugar: 31.5 g
  • Dietary fiber: 2.5 g
  • Fat: 1.1 g, (Saturated: 0.3 g)
  • Sodium: 3.3 mg
There is no significant amounts of cholesterol in jackfruit.

See the Jackfruit Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Jackfruit, raw.

Calories in Jackfruit

Jackfruit has 157 calories per cup or 95 calories for every 100 grams. Most of its calories are from carbohydrates.

88 percent of calories in jackfruit are from carbohydrates, 6% of calories are from protein and 6% of calories are from fat.

Calories from Carbs

The majority, or 88% of the calories in jackfruit are from carbohydrates. The carbs in jackfruit are mostly in the form of dietary fiber, sugar and starch (7%, 87% and 7%). 1 cup of jackfruit has 10% of daily values or 2.5 grams of dietary fiber.

  • Dietary fiber: 2.5 g
  • Sugar: 31.5 g
  • Starch: 2.4 g

Calories from Fat

A small portion, or 6% the calories in jackfruit are from fat. Jackfruit is very low in total fat, with 1.1 grams per cup. It also is cholestrol free. Most of the fat in jackfruit are healthier unsaturated fats:

  • Total fat: 1.1 g
  • Saturated fat: 0.3 g
  • Monounsaturated fat: 0.3 g
  • Polyunsaturated fat: 0.2 g
There is no significant amounts of cholestrol in jackfruit.

Omega-3 in Jackfruit

Jackfruit is a source of healthy omega-3 fatty acids, containing a total of 0.13 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.13 g

Calories Similar to Jackfruit

Some other fruits or fruit juices with similar calories to jackfruit by weight:

Protein in Jackfruit

One cup of jackfruit has 2.8 grams of protein or about 6% of daily recommended intake. Although jackfruit is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 2.84 g
  • Tryptophan: 0.06 g
  • Threonine: 0.14 g
  • Isoleucine: 0.11 g
  • Leucine: 0.17 g
  • Lysine: 0.11 g
  • Methionine: 0.06 g
  • Phenylalanine: 0.09 g
  • Valine: 0.14 g
  • Histidine: 0.06 g

Protein Similar to Jackfruit

Some other fruits or fruit juices with similar amounts of protein to jackfruit by weight:

Vitamins and Minerals in Jackfruit

An good source of many nutrients, jackfruit contains abundant amounts of Vitamin C, potassium and Vitamin B6. In fact, a single cup of jackfruit contains 42% of recommended daily values or 0.5 mg of Vitamin B6. Also an excellent source of potassium, a single cup of jackfruit contains 32% of recommended daily values or 739.2 mg of potassium.

Vitamins in jackfruit (1 cup):
  • Vitamin a: 8.3 ug
  • Thiamin: 0.2 mg
  • Riboflavin: 0.1 mg
  • Niacin: 1.5 mg
  • Vitamin b6: 0.5 mg
  • Vitamin c: 22.6 mg
  • Vitamin e: 0.6 mg
  • Folate: 39.6 ug
Minerals in jackfruit (1 cup):
  • Calcium: 39.6 mg
  • Potassium: 739.2 mg
  • Iron: 0.4 mg
  • Magnesium: 47.9 mg
  • Zinc: 0.2 mg
  • Phosphorus: 34.7 mg
  • Copper: 0.1 mg
  • Manganese: 0.1 mg
There is no significant amounts of selenium, choline, pantothenic acid, vitamin b12 or vitamin k in jackfruit.

Similar to Jackfruit for Vitamin B6

Here are some other fruits or fruit juices with similarly abundant amounts of Vitamin B6 to jackfruit:

Flavonoids and Carotenoids in Jackfruit [3]

Jackfruit contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin. In one cup of jackfruit:

  • beta-carotene: 101 ug
  • lutein + zeaxanthin: 259 ug

Jackfruit Nutrition Chart

Jackfruit:

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calories
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carbohydrates
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dietary fiber
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sugar G
total fat
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saturated fat
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monounsaturated fat G
polyunsaturated fat G
protein
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Vitamin A
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Vitamin C
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calcium
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iron
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magnesium
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potassium
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thiamin (Vitamin B1)
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riboflavin (Vitamin B2)
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niacin (Vitamin B3)
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Vitamin B6
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pantothenic acid (Vitamin B5)
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folate (Vitamin B9)
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histidine
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isoleucine
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leucine
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lysine
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methionine
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phenylalanine
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threonine
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tryptophan
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valine
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Starch G
manganese
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copper
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sodium
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phosphorus
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zinc
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Water G
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Jackfruit in Cooking

Jackfruit can be consumed raw and is often peeled or sliced before cooking or serving.


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