jackfruit, (Artocarpus heterophyllus), evergreen tree (family Moraceae) native to tropical Asia and widely grown throughout the wetland tropics for its large fruits and durable wood. The greenish unripe fruit is cooked as a vegetable, and the brown ripened fruit is eaten fresh for the sweetly acid but insipid pulp surrounding the seeds. The seeds are cooked and eaten locally. Jackfruit is considered a staple food crop in Bangladesh and other areas in South and Southeast Asia. Canned or processed jackfruit has gained popularity as a meat substitute in some places.
Fruit as a meat substitute? Yep, when it’s jackfruit. This massive tree fruit flips its flavor between sweet and savory, depending on how ripe it is.
So, is jackfruit good for you? Yes! Jackfruit benefits include being heart-healthy, fighting inflammation and promoting wound healing.
What is jackfruit?
The scientific name for jackfruit is Artocarpus heterophyllus. Jackfruit is a tropical tree fruit grown in Asia, Africa and South America. It belongs to the same plant family as figs and mulberries.
Under its thick, bumpy green rind is a stringy yellow flesh that you can eat raw or cooked in a variety of dishes. (Its seeds are also edible.)
Jackfruit is the largest tree-borne fruit in the world, weighing up to 40 pounds or more. Luckily, you don’t need to throw this massive fruit into your shopping cart. Some health food stores carry peeled and cut jackfruit portions in pouches or cans, ready to cook or eat.
But for some people, jackfruit isn’t safe to eat.
If you have a latex or birch pollen allergy, avoid jackfruit, Both of these allergies can have a cross-reaction with jackfruit.
Jackfruit also has a lot of potassium, which can be harmful to people who have chronic kidney disease (CKD) or acute kidney failure. People with these conditions can develop hyperkalemia if they eat high amounts of potassium. Hyperkalemia is a buildup of potassium in the blood that can cause weakness, paralysis and heart attack.
Is jackfruit healthy?
Jackfruit also contains vitamins, minerals and phytochemicals that have health benefits. It’s a good source of:
• Vitamin C.
• Pyridoxine (vitamin B6).
• Niacin (vitamin B3).
• Riboflavin (vitamin B2).
• Folic acid (vitamin B9).
• Calcium.
• Magnesium.
• Potassium.
Phosphorus. Jackfruit Is Packed With Nutrients, it has an impressive nutrition profile.
It contains a moderate amount of calories, providing 155 in a one-cup (165-gram) serving. Approximately 92% of the calories come from carbs, while the rest come from protein and a small amount of fat.
Furthermore, jackfruit contains some of almost every vitamin and mineral that you need, as well as a decent amount of fiber.
One cup of sliced fruit provides the following nutrients:
• Calories: 155
• Carbs: 40 grams
• Fiber: 3 grams
• Protein: 3 grams
• Vitamin A: 10% of the RDI
• Vitamin C: 18% of the RDI
• Riboflavin: 11% of the RDI
• Magnesium: 15% of the RDI
• Potassium: 14% of the RDI
• Copper: 15% of the RDI
• Manganese: 16% of the RDI
Nutritional information
The following table contains nutritional information for 150 g, which is equivalent to 1 cup of jackfruit tea:
Components 1 cup of jackfruit tea (150g)
Energy 143 calories
Carbohydrates 35 g
Protein 2.6 g
Fat 0.9 g
Fiber 2.3 g
Potassium 676 mg
Vitamin C 20.7 mg
Betacarotene 92.1 mcg
Luthein + zeaxanthin 237 mcg

What makes jackfruit unique from other fruits is its protein content. It provides more than 3 grams of protein per cup, compared to 0–1 grams in other similar types of fruit, such as apples and mangoes.
Jackfruit health benefits
In addition to being a great meat alternative (more on that below!) and full of essential vitamins, there’s a lot more this might fruit can do. Let’s talk about the benefits of jackfruit.
It can be part of a heart-healthy diet
Research shows that eating jackfruit can potentially reduce the risk of heart disease.
The combination of potassium, fiber and antioxidants can benefit heart health.
Potassium combats the negative effects of sodium on your blood pressure, while fiber contributes to lowering your cholesterol levels.
It may help fight inflammation
Jackfruit is high in vitamin C, which studies show can help prevent inflammation.
Research also shows that jackfruit also contains flavonoids and lignans, plant compounds that may help fight inflammation.
All these antioxidants found in jackfruit protect your cells from inflammation and oxidative stress, which can lead to chronic diseases like Type 2 diabetes.
It may help control blood sugar levels
While more research is needed to fully understand this potential benefit, it’s believed that jackfruit can help manage your blood sugar.
First, jackfruit has a low glycemic index (GI) score, which means eating it shouldn’t affect your blood glucose levels like other foods with higher scores.
Second, a study shows that its leaf may help lower fasting blood sugar levels. Another study shows that jackfruit’s bark may prevent fats and complex carbohydrates from breaking down into sugar. Both pieces of research could be beneficial for managing diabetes.
It May Benefit Blood Sugar Control
Jackfruit has several properties that may help with blood sugar management.
It has a fairly low glycemic index (GI), which is a measure of how quickly your blood sugar rises after eating a food. This has been attributed to the fiber it provides, which slows digestion and helps prevent blood sugar spikes.
Diets that include lots of low-GI foods have been shown to be helpful for promoting blood sugar control.
Moreover, jackfruit provides some protein, which may help prevent blood sugar levels from rising too quickly after a meal.
In one study, adults who consumed jackfruit extract were found to have significantly improved blood sugar levels.
Additionally, a study of diabetic mice found that jackfruit leaf extract helped reduce fasting blood sugar levels and provided long-term blood sugar control.
These effects were attributed to jackfruit’s content of flavonoid antioxidants, which are known for their ability to promote balanced blood sugar levels.
Although these reported benefits are not supported by scientific evidence, including jackfruit in your diet is certainly worth a try if you want to improve your health.
It may promote wound healing
Research shows that extract from the jackfruit’s leaf may promote wound healing, while other studies show that its anti-inflammatory, antibacterial and antifungal properties can contribute to healthy skin.
Ancient people used jackfruit as medicine, In folk medicine, where jackfruit is grown, people have used it for its antimicrobial and antifungal properties.”
It May Protect Against Disease
Jackfruit is high in a few powerful antioxidants that provide various health benefits, including a reduced risk of several diseases.
Antioxidants protect your cells from oxidative stress and inflammation, which often result from damage caused by molecules called free radicals.
Here’s an overview of the antioxidants that are most abundant in jackfruit:
• VitaminC: Jackfruit contains high amounts of vitamin C, which may
help prevent the inflammation that can lead to chronic diseases like heart
disease and cancer.
• Carotenoids: Carotenoids have been shown to help lower inflammation
and reduce the risk of various chronic diseases, such as type 2 diabetes
and heart disease.
• Flavanones: Flavanones contain anti-inflammatory properties that may
help lower blood sugar, blood pressure and cholesterol levels — important
factors in reducing the risk of type 2 diabetes and heart disease.
Other Potential Health Benefits
Jackfruit is said to have several other health benefits that have not been studied specifically.
• Immune
health: Jackfruit’s content of immune-boosting
vitamins A and C may help prevent illnesses. Eating this fruit is also
claimed to be helpful for reducing the risk of viral infections.
• Preventing
skin problems: This fruit provides several nutrients and
antioxidants, such as vitamin C, that may improve skin health. There is anecdotal
evidence that eating it may slow the aging of your skin.
• Heart
health: Jackfruit may have the potential to reduce the risk of
heart disease due to its content of potassium, fiber and antioxidants.
Furthermore, the roots and extracts have been used in traditional Indian and Sri Lankan medicine to treat several conditions, including asthma, diarrhea and stomach ulcers, but these effects have never been scientifically proven.
Health benefits of jackfruit

Jackfruit offers a wealth of health benefits:
• Rich in nutrients: Jackfruit contains vitamin C, which can boost the immune system, and potassium, which can regulate blood pressure. It also provides a moderate amount of vitamin A and various B vitamins.
• High in fiber: The flesh of jackfruit is high in fiber, which can aid digestion and promote a feeling of fullness. This can be helpful in reducing the risk of constipation, for example.
• Plant-based source of protein: Jackfruit seeds in particular are rich in plant-based protein. This makes them a valuable addition to vegetarian and vegan diets.
• Support for blood sugar regulation: Due to its low glycemic index and fiber content, eating jackfruit can help keep blood sugar levels stable. This property may be of particular interest to diabetics.
• Antioxidant properties: Jackfruit contains antioxidant compounds that can help neutralize free radicals in the body and reduce the risk of cell damage. In the long term, this can help to reduce the risk of developing chronic diseases such as cardiovascular disease and cancer.

more health benefits of jackfruit include:
1. Fighting constipation
Jackfruit is high in fiber, which promotes the formation of stool and promotes natural bowel movements, helping to combat constipation. Check-out other fruits with naturally laxative effect that you can include in your diet.
2. Managing blood pressure
Jackfruit contains potassium, a mineral that helps eliminate excess sodium from the body and contributes to normal blood pressure levels. See other foods that are high in potassium that you can add to your diet.
In addition, jackfruit also contains vitamin C, carotenoids and flavonoids, which are antioxidants that improve artery health and boost blood circulation, which can prevent high blood pressure.
3. Promoting weight loss
Because it is a great source of fiber, jackfruit prolongs the time it takes for food to be digested in the stomach. This can help to manage appetite throughout the day and promote weight loss.
It is important to highlight that, to lose weight, jackfruit should be incorporated into a healthy diet, associated with regular physical activity.
4. Preventing premature aging
Jackfruit contains vitamin C, flavonoids and carotenoids, which are antioxidant compounds that protect the skin from damage caused by excess free radicals. This can prevent the appearance of wrinkles, sagging and premature aging.
5. Preventing diabetes
Because it is rich in fiber, jackfruit slows down the absorption of carbohydrates from food. This can help to keep blood glucose levels normal, and thus prevent insulin resistance and diabetes.
Furthermore, the antioxidants present in jackfruit also optimize pancreas cells, which can improve insulin production and help to control glucose levels in people who already have diabetes.
6. Maintaining eye health
Jackfruit contains beta-carotene, lutein and zeaxanthin, carotenoids that protect the eyes from free radicals and UV rays from the sun. They can help to prevent conditions like cataracts and macular degeneration, a disease that reduces vision.
7. Preventing anemia
Because it is a great source of vitamin C, a nutrient that promotes iron absorption of iron from food, jackfruit can be consumed to fight anemia.
Iron is essential for the production of hemoglobin, a component of red blood cells that is normally low in cases of anemia. Check-out a list of iron-rich foods that you can consume with jackfruit.
8. Boosting immunity
Jackfruit contains antioxidants, such as vitamin C, carotenoids and saponins, which strengthen and protect immune system cells from free radicals. These can help to protect the body from viral and bacterial infections.
9. Managing cholesterol
The fibers present in jackfruit reduce the absorption of fats in the gut, which can help to manage cholesterol levels and reduce the risk for cardiovascular diseases, like a heart attack and atherosclerosis.
Jackfruit also contains flavonoids and carotenoids, which are bioactive antioxidant compounds that prevent the oxidation of fat cells, which help to manage cholesterol levels.
10. Boosting mood
As it contains good amounts of carbohydrates, jackfruit provides energy for the brain, improving mental disposition.
Furthermore, this fruit can also be a great pre-workout option for those who practice activities,
What does jackfruit taste like?
When jackfruit is unripe, it has a neutral flavor that pairs well with savory dishes. You can use unripe jackfruit in vegetarian curry and in place of tofu or chickpeas.
But jackfruit’s biggest claim to fame is its ability to imitate barbecue meat.
Jackfruit’s stringy texture makes it a good vegan substitute for pulled pork or chicken. It has under 3 grams of protein per cup, making it much lower in protein than meat. Keep that in mind as you consider the protein sources in your diet.”
Look for packages that label jackfruit as “young” or “packed in brine.” These words indicate that it’s unripe and suitable as a meat substitute.
Ripe jackfruit has a sweet, tropical fruit flavor that works well as a snack or added to sweet dishes. When ripe, it tastes like other tropical fruits like bananas, mangos or pineapples.
If you’re trying ripe jackfruit, use it like you would any other tropical fruit. Serve it as a healthy dessert or add it to a smoothie.
With its abundant vitamins and minerals, jackfruit can be a healthy addition to your diet.
Many people enjoy jackfruit as a meat substitute, whether they’re vegan or not. Many Americans already tend to eat too much meat, so a healthy meat substitute is always worth a try.”
The tropical fruit jackfruit is bursting with flavor and nutrients. It contains more protein than similar fruits, and some of nearly every vitamin and mineral you need.
Jackfruit is a unique tropical fruit that has increased in popularity in recent years.
It has a distinctive sweet flavor and can be used to make a wide variety of dishes. It’s also very nutritious and may have several health benefit

Vegans and vegetarians often use this fruit as a meat substitute due to its texture, which is comparable to shredded meat.
Since jackfruit is able to withstand tropical climates, it can be a major source of calories and carbs for people in developing countries who are at risk of starvation. Although jackfruit is grown in tropical areas, it is becoming more widely available in other parts of the world, including the US. It is in season during the summer.
The most commonly consumed part of jackfruit is the flesh, or fruit pods, which are edible both when ripe and unripe. It can be used in sweet and savory dishes, including desserts and curries. The seeds are also safe to eat.
Jackfruit is also rich in several types of antioxidants, which are likely responsible for the majority of its health benefits.
Risks of Eating Jackfruit
Although safe for most, some people may need to limit or avoid jackfruit. Certain people are allergic to it, especially those who are allergic to birch pollen.
Moreover, due to its potential to lower blood sugar levels, individuals with diabetes may need to have their medication dosages changed if they eat this fruit on a regular basis.
Nevertheless, consuming jackfruit has never been reported to cause any serious side effects, and it is safe for most people to eat.
How to Eat It
Jackfruit is very versatile and can be eaten raw or cooked.
To prepare it, you will first want to slice it in half and remove the yellow fruit pods and seeds from the skin and core. You can do this with a knife or your hands.
It is important to note that the white, fibrous part inside of jackfruit is incredibly sticky, so it may be helpful to wear gloves while handling it.
Jackfruit can be consumed plain or cooked into both sweet and savory dishes, depending on its ripeness. Unripe fruit generally tastes best in savory recipes, while the sweetness of the ripe fruit is great for desserts.
Since it is an exotic fruit, fresh jackfruit can be difficult to come across in grocery stores, especially when it is not in season. However, it is often sold canned, which is a convenient option.
Vegetarians and vegans often use jackfruit as a meat alternative due to its texture. For example, you can use the fruit as a meat replacement in jackfruit tacos by cooking it and then combining it with vegetables and seasonings.
Additionally, you can incorporate jackfruit into curries or soups. The ripe fruit also tastes great when added to yogurt or oatmeal.
Jackfruit seeds are edible, too. They can be roasted or boiled and then combined with seasonings. You can even use the seeds to make hummus.
Jackfruit
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Side Effects
When taken by mouth: There isn’t enough reliable information to know if jackfruit is safe or what the side effects might be. Its fruit might cause allergic reactions in some people.

Allergy to birch pollen or latex: People who are allergic to birch pollen or latex might also be allergic to jackfruit.

Surgery: Jackfruit might cause bleeding and too much drowsiness if combined with medications used during and after surgery. Stop taking jackfruit at least 2 weeks before scheduled surgery.

As vegan cuisine has rocketed in popularity over the past few years, so has the plant-based meat substitute jackfruit. But that’s not all jackfruit is good for – so we’re rounding up jackfruit benefits and more…

(Raw) Jackfruit is most famous in Western cuisine as a meat substitute in plant-based meals – particularly for dishes such as pulled pork, as it has a bland taste that takes on the flavours of marinades and sauces as a meat would, and a stringy texture that can be very similar to shredded meat. Unripe jackfruit is generally eaten pan-fried, roasted or slow cooker.
Jackfruit is a fruit that can offer several health benefits, like combating constipation, promoting weight loss, managing blood pressure and preventing premature aging.
These benefits are due to the fact that jackfruit has excellent amounts of fiber, vitamin C and antioxidant compounds, like flavonoids, saponins, carotenoids and phenolic compounds.
Jackfruit has a strong aroma and sweet flavor, and can be consumed raw, dehydrated or added to recipes for juices, sweets and jellies. Jackfruit seeds can also be boiled, roasted or ground into flour for consumption.

Jackfruit is a great meat alternative for burgers, tacos & co.

Unripe jackfruit, on the other hand, is used as a savory ingredient in spicy dishes. Thanks to its meat-like consistency, it is used in various dishes such as curries, stews or as a meat substitute in vegan and vegetarian recipes. In Western cuisine in particular, it is increasingly being used as a plant-based alternative to pulled pork or chicken.

Jackfruit seeds are also edible. Roasted, they serve as a nutty snack that is reminiscent of chestnuts. The seeds can be eaten as they are or added to curries and the like. In some regions, jackfruit seeds are even processed into flour.