Nutrition for Jackfruit

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

Calories from Carbs

Calories from Fat

Omega-3 in Jackfruit

Calories Similar to Jackfruit

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

• Orange Zest: +3 calories
• Passion Fruit: +3 calories
• Banana: -10 calories
• Figs: -35 calories

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:

• Dates: +0.1 grams
• Kumquat: +0.3 grams
• Lemon Zest: -0.4 grams
• Orange Zest: -0.4 grams

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 milligrams of Vitamin B6. Also an excellent source of potassium, a single cup of jackfruit contains 32% of recommended daily values or 739.2 milligrams 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:

• Banana: +0.06 MG
• Avocado: -0.07 MG
• Dates: -0.13 MG
• Raisins: -0.23 MG

Flavonoids and Carotenoids in Jackfruit ^[3]

Jackfruit Nutrition Chart

Jackfruit in Cooking

Jackfruit can be consumed raw and is often peeled or sliced before cooking or serving. Most recipes call for one or two cups of jackfruit.