How healthy is jackfruit?
Is jackfruit healthy? Yes, in sensible portions. Jackfruit scores 54/100 on the HowHealthyIs Score: 100 g provides 95 kcal, 14 mg vitamin C and 448 mg potassium. Ripe jackfruit is sweet and a source of vitamin C and potassium; young jackfruit is used as a meat substitute. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Jackfruit ranks higher than 54% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C16%
- Potassium10%
- Magnesium7%
- Fiber6%
- Protein4%
- Vitamin E2%
- Calcium2%
- Iron1%
- Vitamin A1%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 49 minus 1 = 48. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in jackfruit?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 95 kcal | 157 kcal | |
| Protein | 1.7 g | 2.8 g | 6% |
| Carbohydrates | 23 g | 38 g | 14% |
| Fiber | 1.5 g | 2.5 g | 9% |
| Sugars | 19 g | 31 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.6 g | 1.1 g | 1% |
| Saturated fat | 0.2 g | 0.3 g | 2% |
| Vitamins | |||
| Vitamin A | 5 µg | 8.3 µg | 1% |
| Vitamin C | 14 mg | 23 mg | 25% |
| Vitamin E | 0.3 mg | 0.6 mg | 4% |
| Minerals | |||
| Calcium | 24 mg | 40 mg | 3% |
| Iron | 0.2 mg | 0.4 mg | 2% |
| Potassium | 448 mg | 739 mg | 16% |
| Magnesium | 29 mg | 48 mg | 11% |
| Sodium | 2 mg | 3.3 mg | 0% |
Source: USDA FoodData Central, "Jackfruit, raw" (FDC 174687). Values rounded.
Why is jackfruit good for you?
- 23 mg vitamin C in 1 cup sliced, 25% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 739 mg potassium in 1 cup sliced, 16% of the daily value. Potassium contributes to the maintenance of normal blood pressure.
- 48 mg magnesium in 1 cup sliced, 11% of the daily value. Magnesium contributes to normal muscle function.
Good ways to use it
- Curries and tacos (young jackfruit)
- Fresh fruit (ripe)
What should you watch out for?
- Low in protein, so as a meat swap it needs beans, tofu or another protein alongside.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.