What are the Nutritional Facts about Jack Fruit?
December 23, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Jackfruit (kathal) is a tropical fruit widely eaten in India, both in raw and ripe forms. Raw jackfruit is often used as a vegetable, while ripe jackfruit is sweet and aromatic. It is rich in carbohydrates, fibre, vitamins, and antioxidants, making it a nutritious and filling food.
Nutritional Value of Jackfruit (Per 100 g, Ripe)
| Nutrient | Amount |
|---|---|
| Calories | 95 kcal |
| Carbohydrates | 23 g |
| Natural Sugars | 19 g |
| Fibre | 1.5 g |
| Protein | 1.7 g |
| Total Fat | 0.6 g |
| Potassium | 448 mg |
| Vitamin C | 13.7 mg |
| Vitamin A | 5 mcg |
| Magnesium | 29 mg |
| Calcium | 24 mg |
| Iron | 0.2 mg |
Values may vary slightly based on ripeness and variety.
Key Nutritional Highlights of Jackfruit
1. Rich in Natural Carbohydrates
- Provides instant energy
- Good for active people
- Keeps you full
2. Good Source of Dietary Fibre
- Supports digestion
- Helps prevent constipation
- Improves gut health
3. High in Potassium
- Helps control blood pressure
- Supports heart health
- Balances body fluids
4. Rich in Vitamin C
- Boosts immunity
- Supports skin health
- Helps fight infections
Health Benefits of Eating Jackfruit
Supports Digestive Health
- Fibre improves bowel movement
- Good for stomach health
Boosts Immunity
- Vitamin C strengthens immune system
- Antioxidants reduce cell damage
Heart Health Support
- Potassium helps regulate BP
- Low fat and no cholesterol
May Help in Weight Gain
- Calorie and carb rich
- Useful for underweight people
Raw Jackfruit vs Ripe Jackfruit
| Feature | Raw Jackfruit | Ripe Jackfruit |
|---|---|---|
| Taste | Neutral | Sweet |
| Calories | Lower | Higher |
| Sugar | Very low | High |
| Use | Vegetable | Fruit |
| Diabetic Friendly | Yes (moderate) | Limited |
Is Jackfruit Good for Diabetes?
- Raw jackfruit: Better choice due to low sugar
- Ripe jackfruit: High natural sugar, eat in small amounts
👉 Portion control is very important.
Is Jackfruit Good for Weight Loss?
✔ Raw jackfruit can support weight loss
❌ Ripe jackfruit may slow weight loss due to high sugar
Best Ways to Eat Jackfruit
- Raw jackfruit curry or sabzi
- Jackfruit stir-fry
- Ripe jackfruit as fruit snack
- Added to salads or traditional dishes
Who Should Limit Jackfruit?
- People with diabetes (ripe jackfruit)
- Those on low-carb diets
- Overeating may cause bloating
Final Thoughts
Jackfruit is a nutritious tropical fruit rich in carbs, fiber, potassium, and vitamin C. Raw jackfruit is healthier for diabetes and weight control, while ripe jackfruit should be eaten in moderation due to high natural sugar. When eaten wisely, jackfruit can be a healthy part of an Indian diet.