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The Jackfruit – Nutrition, Benefits, and 5 Practical Ways for Weight Loss

jackfruit hanging on a tree trunk


Jackfruit – Native to South and Southeast Asia, jackfruit is a large, tropical fruit with a bumpy exterior and sweet, aromatic flesh. It is unique texture and versatile flavor have made it a popular meat substitute in vegetarian and vegan dishes.

Nutritional Profile

Per 100 grams, raw jackfruit provides:

  • Calories: 95
  • Protein: 1.72 grams
  • Fat: 0.64 grams
  • Carbohydrates: 23.25 grams
  • Fiber: 1.5 grams
  • Vitamin C: 16.7% of the DV
  • Potassium: 7% of the DV
  • Magnesium: 7% of the DV

Health Benefits

Jackfruit boasts several health benefits:

  • Rich in Antioxidants: Jackfruit is high in antioxidants, which can help combat inflammation and protect against cellular damage.
  • Supports Immune Health: The vitamin C content in jackfruit aids in supporting a healthy immune system.
  • Blood Sugar Control: Jackfruit has a low glycemic index, which can help regulate blood sugar levels.

Potential Warnings

Jackfruit is generally safe to consume, but there are some precautions:

  • Allergies: Some people may be allergic to jackfruit, experiencing symptoms such as itching, hives, or difficulty breathing.
  • Blood Coagulation: Jackfruit may interfere with blood coagulation, so individuals on anticoagulant medications should consult their doctor before consuming large amounts of jackfruit.

Weight Loss Benefits

Jackfruit can support your weight loss journey:

  • Low in Calories: With its relatively low-calorie content, jackfruit can be a good choice for those watching their calorie intake.
  • Filling Fiber: The fiber in jackfruit can help you feel full and satisfied, potentially reducing overall calorie intake.

Five Practical Ways to Incorporate Jackfruit into Your Diet for Weight Loss

  1. Jackfruit Tacos: Shred young, unripe jackfruit and cook it with your favorite taco seasoning. Use it as a meat substitute in tacos or burritos for a delicious, plant-based meal.
  2. Jackfruit Curry: Add jackfruit to your favorite curry recipe for a unique and satisfying vegetarian dish.
  3. Jackfruit Salad: Combine jackfruit with fresh vegetables and a light dressing for a flavorful and healthy salad.
  4. Jackfruit Smoothie: Blend ripe jackfruit with a banana, spinach, and almond milk for a filling, nutritious smoothie.
  5. Jackfruit Stir-Fry: Stir-fry young jackfruit with a mix of vegetables and your choice of protein for a balanced, weight-loss-friendly meal.


Jackfruit is a versatile and nutritious fruit that can be a great addition to a balanced diet, particularly for those looking for plant-based meal options. With its sweet flavor and meat-like texture, jackfruit can easily be incorporated into a variety of dishes to support your weight loss goals.

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