Fresh Jackfruit in white dish, half of jack fruit and jackfruit leaf on wooden table.

When it comes to getting the most nutritional bang for your buck, the jackfruit is hard to beat. This nutritional powerhouse is officially known as Artocarpus heterophyllus, a species belonging to the genus Moraceae, also known as the mulberry family or fig family. While it originates in Malaysia and southern India, people throughout South and Southeast Asia have long enjoyed jackfruit benefits.

What should people who are considering adding jackfruit to their diet know about this fruit first?

Jackfruit Benefits

With nearly 3 times as much vitamin C as an apple and nearly 100 mg more potassium than a banana, there’s no doubt that the jackfruit is loaded with plenty of vitamins and minerals your body needs to thrive. Specifically, the jackfruit is especially high in potassium, vitamin C, and vitamin B6.

  • Potassium: Involved in bodily processes like regulating blood pressure, strengthening bones and muscles, and promoting healthy heart function.
  • Vitamin C: Helps boost the immune system and heal body tissues, among other vital functions.
  • Vitamin B6: Helps the body make and naturally increase serotonin levels as well as boost the immune system, among other necessary functions.

The goodness doesn’t stop there, either. A single 100-gram serving of jackfruit is low in calories and contains only trace amounts of fat and sodium. So, people watching their calorie, fat, and sodium intakes can find a lot to love in this superfood.

Nutrition

The jackfruit is enormous, weighing on average anywhere from 10 to 25 pounds! Just what’s locked away in this massive fruit? According to the U.S. Department of Agriculture (USDA), a 100g serving (roughly 3.5 oz., or 0.22 lbs) of raw jackfruit has the following nutritional values:

ValueAmount% of Daily Value for Adults
Water73.46 g
Energy95 kcal/397 kj
Protein1.72 g
Total Fat (Lipid)0.64 g
Carbohydrates23.25 g
Total Dietary Fiber1.5 g
Total Sugars19.08 g
Minerals

Calcium24 mg2%
Iron0.23 mg2%
Magnesium29 mg8%
Phosphorus21 mg3%
Potassium448 mg10%
Sodium2 mg0%
Zinc0.13 mg1%
Manganese0.043 mg2%
Vitamins

Vitamin C (Total Ascorbic Acid)13.7 mg17%
Vitamin B1 (Thiamin)0.105 mg9%
Vitamin B2 (Riboflavin)0.055 mg5%
Vitamin B3 (Niacin)0.92 mg6%
Vitamin B60.329 mg25%
Vitamin B9 (Total Folate)24 µg6%
Vitamin A, RAE (Retinol Activity Equivalents)5 µg1%
Vitamin A, IU110 IU
Vitamin E (Alpha-Tocopherol)0.34 mg2%

What Does Jackfruit Taste Like?

Size and nutritional value aren’t all that make the jackfruit stand out; it also has a unique taste. Raw, the fruit tastes similar to other tropical fruits like mango and pineapple. In other words, uncooked jackfruit is sweet. Cooked jackfruit, however, is another story. Many describe the taste as similar to meat, specifically pulled pork. So, people looking for a new taste to add to their dishes need look no further than the jackfruit.

Jackfruit vs Durian – What is the Difference?

A durian is a fruit that many people mistake for jackfruit because of their similar appearances. Despite their similar outward appearance, these two fruits aren’t related at all. As mentioned before, jackfruit is part of the genus Moraceae. Durian, meanwhile, is part of the genus Durio. Additionally, durians are widely known for having a strong odor that people either enjoy or greatly despise.

In Brief: Jackfruit Benefits are Tough to Beat

Jackfruit has a lot to offer, being packed with vitamins and minerals and being low in calories, sodium, and fats. While this food isn’t commonly found in the United States, its popularity is growing, suggesting it could become more widely available in the near future.

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