January 6

Jackfruit: Benefits, Nutritional Values, Precautions and Uses

By Fitness Blog

January 6, 2022

Jackfruit: Benefits, Nutritional Values, Precautions and Uses HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.

Jackfruit belongs to the Moraceae household and is also called the jack tree. It typically grows in Asia, Africa, and South America. Tropical lowlands are greatest suited to jackfruit cultivation, and it's extensively cultivated in tropical areas worldwide. Historians say that jackfruit is 300 years outdated. It will get its title from the Malayalam title of this fruit known as “Chakka”.

This fruit consists of three components: the central core, fleshy bulbs, and outer pores and skin. The fleshy consistency of its bulbs additionally replicates a meat-like texture. Hence additionally it is referred to as “vegetable meat”. A single jackfruit weighs between 10-25 kgs, and the jackfruit tree can bear as much as 150 fruits per 12 months. Furthermore, if the tree is outdated, it may possibly bear as much as 500 fruits per 12 months.

One can eat them in each ripe or unripe types. For consuming jackfruit in its unripe kind, you must prepare dinner it. When the fruit turns into ripe, it'll flip juicy, slurpy, and style virtually like a combination of banana and pineapple. One can eat the fruit in its purest kind or use them to organize delectable desserts like ice-creams and puddings and so forth.

Jackfruit is wealthy in vitamin A, C, riboflavin, carotenoids, magnesium, potassium, and fibre. These vitamins assist in digestion, pores and skin points, controlling blood sugar ranges, irritation, and lots of extra.

1. Black Gold

This number of Australian jackfruit is medium-sized and weighs roughly 22 lbs. It has yellow pores and skin and vibrant yellow flesh. This variant is fragrant and delightfully candy in flavour. It is appropriate for savoury dishes.

2. Golden Nugget 

The golden nugget can also be an Australian number of jackfruit. It is relatively smaller in dimension and has a spherical form. The pores and skin appears to be like vibrant yellow, and the flesh is a barely darker orange. It weighs between 7-8 kilos.

3. Golden Pillow

The golden pillow is a Thai number of jackfruit. It is mostly spherical in form. It has a distinct pores and skin color; somewhat than yellow, it has darkish green-hued pores and skin. The flesh is yellow-orange and surprisingly crunchy, whereas different kinds of jackfruit are gentle and slurpy. It is deliciously candy and weighs between 8-14 lbs.

4. Honey Gold

Honey Gold is one more Australian number of jackfruit and has a boxy form somewhat than spherical and weighs between 10-12 lbs. The flesh is juicy, gentle, and candy and has an intense orange color.

5. Dang Rasimi

Dang Rasimi can also be a Thai number of jackfruit that replicates the scent and style of a mango. It is rectangular and is available in a medium to giant dimension. Also has yellow pores and skin and darkish orange-coloured flesh and weighs between 17-20 lbs.

6. Lemon Gold

Lemon Gold is an Australian number of jackfruit. It has a block-like somewhat than a spherical form and is mostly smaller. It weighs between 12-13 lbs and tastes extraordinarily candy with little bit of a crispy texture.

7. Kun Wi Chan

Kun Wi Chan can also be a Thai number of jackfruit with vibrant yellow pores and skin. Still, the inside half is more likely to be boring yellow. This number of jackfruit will not be common as a fruit or dessert ingredient. Its style makes it extra applicable for savoury dishes. It weighs considerably between 30-40 lbs.

8. NS1

NS1 is a wide range of jackfruit that comes from Malaysia. It is a smaller number of jackfruit that ripens between June may-June. This jackfruit has a boxy form and orange-coloured flesh that tastes candy and wealthy in flavour.

Nutritional Values of Jackfruit

1 cup (165 grams) uncooked sliced jackfruit comprises

  • Calories – 155 
  • Carbs – 38.5 g
  • Fibre – 2.5 g
  • Protein – 2.8 g
  • Sugar- 31.48 g


  • Vitamin C – 18% of the DV
  • Vitamin A – 10% of the DV
  • Riboflavin – 11% of the DV


  • Magnesium – 15% of the DV
  • Potassium – 14% of the DV
  • Copper – 15% of the DV
  • Manganese – 16% of the DV

Jackfruit is low in energy and is a low-fat fruit that comprises about 80% of water. Jackfruits are wealthy in vitamin A, antioxidants, and carotenoids that forestall cell injury within the physique and guarantee the right functioning of the interior system.

Surprising Health Benefits of Jackfruit

Jackfruit comprises many wealthy vitamins like vitamin C, vitamin A, folate, magnesium, riboflavin which makes it a superfood. It helps cut back the probabilities of dangerous illnesses and aids in weight reduction. Let us take a look at its super advantages. 

1. Jackfruit Controls Blood Sugar Levels

Jackfruits are wealthy vitamins that assist in controlling blood sugar ranges. Also, jackfruit has a low glycemic index. The Glycemic index measures how quickly the blood sugar degree rises after consuming any meals.

Jackfruit is wealthy in fibre which reduces the absorption of sugar within the blood and therefore helps to take care of blood sugar ranges. A study exhibits that consuming fibre-rich meals prevents greater blood sugar ranges. Another study exhibits that adults who consumed jackfruit extracts skilled improved blood sugar ranges. 

2. Jackfruit Reduces Risk of Several Diseases

Jackfruit is abundantly wealthy in antioxidants that assist maintain dangerous illnesses at bay. For instance, the presence of vitamin C prevents varied illnesses like irritation. Vitamin C helps to launch oxidative stress from the physique and removes free radicals. As a consequence, it controls cell injury, soreness, and redness because of irritation. It additionally helps in stopping irritation associated to persistent illnesses and most cancers. 

The carotenoids in jackfruit additionally assist to decrease irritation and stop sort 2 diabetes and persistent illnesses. The flavonoids assist to decrease blood strain and blood sugar ranges and management irritation within the physique. It additionally helps in stopping sort 2 diabetes and coronary heart illnesses.

3. Jackfruit Build a Strong Immune System

Jackfruit comprises excessive quantities of Vitamin C and Vitamin A that helps to construct a strong immune system. As per research, vitamin A performs a significant function in regulating mobile immune responses and humoral immune processes. In addition, it prevents a number of allergic reactions and viral infections. When we have to have a correct examine on our immunity degree, jackfruit brings a technique to strengthen it to battle viral infections. 

4. Jackfruit Keeps the Skin Healthy

Jackfruit seems to be very useful for the pores and skin because it comprises vitamins like Vitamin C, vitamin A, and different antioxidants. For instance, vitamin C helps to excrete free radicals from the physique and releases oxidative stress that helps restore cell and DNA injury. 

Vitamin C helps in strengthening the pores and skin barrier. It additionally helps in therapeutic wounds in a shorter time. Vitamin A helps to forestall solar injury and restore cell injury because of solar publicity. Both the antioxidants assist in stopping photoaging. In addition, vitamin A in jackfruit is crucial for each the higher and decrease layer of pores and skin. It prevents collagen breakdown and will increase cell turnover that aids in wholesome and glowing pores and skin.

5. Jackfruit Helps in Better Digestion

Jackfruit comprises a variety of dietary fibre that helps in higher digestion. It additionally acts as a pure laxative and is useful to offer aid from constipation. Constipation results in piles when one is experiencing it chronically. Due to jackfruit's excessive fibre content material, it helps in higher digestion and prevents constipation.

Laxatives soften the stools by offering a excessive quantity of water secretion into the bowels and stimulating the digestive tract partitions that additionally assist in bowel actions.

Jackfruit additionally helps to wash the colon that will slowly assist deal with colon most cancers. The dietary fibre current in jackfruit helps in defending the colon mucous membrane. It additionally eases bowel actions by including vitality and bulk to the stool.

6. Jackfruit Helps in Weight Loss

Jackfruit is wealthy in dietary fibre and low in energy. High fibre meals retains you fuller for an extended time and reduces cravings, resulting in low-calorie consumption. Jackfruit is low in energy as properly, solely 155 energy per cup.

Jackfruit is a wealthy supply of fibre, vitamin C and minerals. In addition, it doesn't comprise any saturated fats or ldl cholesterol. The sucrose and fructose within the fruit improve your vitality and don't retailer as fats. It can also be low in sodium, stopping water retention. So, you'll be able to eat jackfruit and never acquire any weight. So, a cup of uncooked jackfruit is sufficient that can assist you handle weight.

Healthy Recipes Using Jackfruit

Raw Jackfruit Poriyal

Raw Jackfruit Poriyal

Cooking Time- 45 minutes

Servings- 4 


  • Raw diced jackfruit – 1 cup
  • Oil- 1 tablespoon
  • Curry leaves- 2 springs
  • Mustard seeds- 1 tsp
  • Asafoetida- 1 pinch
  • White urad dal- 1 tsp
  • Chana dal- 1 tsp
  • Green chilli- 2 
  • Salt – as per style
  • Turmeric- ½ tsp
  • Black pepper- 1 tsp
  • Lemon juice- 1 tsp
  • Grated recent coconut- 2 tbsp


  • Boil the diced jackfruit with ¼ cup water in a cooker for six whistles.
  • Heat a pan, drizzle oil into it and add mustard, let it splutter.
  • Add chana dal, and urad daal. Fry till it turns brown.
  • Add curry leaves, finely chopped inexperienced chili and fry for 20-30 seconds.
  • Next, put the boiled jackfruit, turmeric powder, salt, black pepper, asafoetida and blend properly.
  • Cook for 2-3 minutes and blend in lemon juice, grated recent coconut.
  • Let it prepare dinner for a few minutes and serve sizzling.

Ripe Jackfruit Cake

Cooking Time- 45 minutes

Servings- 4


  • Pureed ripe jackfruit – 3 cups
  • Fresh coconut- 1 cup
  • Salt – ½ teaspoon
  • Sooji/semolina- 1 cup
  • Jaggery- 1 cup
  • Cardamom powder – 2 tsp
  • Cashew nuts – 5-10
  • Almonds- 10
  • Raisins- 10


  • Take a pan and first dry roast semolina for 10-12 minutes, then flip off the flame.
  • Take a bowl and add roasted semolina, jackfruit puree, grated coconut, salt, jaggery, cardamom powder, cashew nuts, almonds, and raisins.
  • Mix properly, grease a baking dish, put the ready combination into the dish.
  • Put the baking dish within the ready steamer and steam it for 20 minutes.
  • Take the dish out and let it cool. Demould it and serve

Raw Jackfruit Curry

Cooking Time- 35 minutes

Servings- 4


  • Diced jackfruit – ½ cup
  • Onion – ½ cup
  • Turmeric- ½ tsp
  • Salt- as per style
  • Coconut- 3 tsp
  • Coriander seeds- 1 and ½ tbsp
  • Peppercorn- 1 tsp
  • Cumin seeds- 1 tsp
  • Red chilli- 2 nos
  • Garlic- 2 nos
  • Oil- ½ tbsp
  • Mustard seeds- 1 tsp
  • Urad dal- 1 tsp
  • Curry leaves- 1 sprig


  • Boil diced jackfruit together with water, turmeric powder and pinch of salt till it turns gentle.
  • Grind recent coconut, garlic, purple chili, coriander seeds, peppercorn into easy paste and put aside.
  • Heat oil in a pan, add mustard seeds, cumin seeds and allow them to splutter.
  • Add curry leaves, urad dal and fry for a minute.
  • Next, put the chopped onions and saute till it turns mild brown.
  • Then add boiled jackfruit together with water, floor paste, turmeric powder, salt and blend properly.
  • Bring it to a boil, simmer for 10-12 minutes or till desired consistency and serve sizzling.

 Precautions and Things to Remember

Jackfruit is confirmed to have tremendous well being advantages with its wealthy dietary worth. But alternatively, it carries a number of uncomfortable side effects which may be harmful for some folks.

  • An individual with a birch pollen allergy ought to chorus from consuming jackfruit. It could result in allergic reactions. A study proves allergic reactions to jackfruit in birch pollen allergic sufferers. 
  • Jackfruit could improve coagulation when consumed by an individual with blood-related issues. Coagulation causes blood clotting. 
  • If you devour jackfruit with sedative medicines, it may possibly trigger sleepiness and drowsiness. Sedative medicines make you sleepy, and jackfruit could intensify the results.
  • It is great for digestion however not notably for folks experiencing gastric points. That is as a result of it will increase the manufacturing of gaseous content material within the physique.
  • Pregnant ladies ought to devour it in fewer portions and seek the advice of with their docs earlier than consuming jackfruit. It is as a result of jackfruit produces warmth within the physique. Therefore, extreme consumption could also be dangerous throughout being pregnant. However, there is no such thing as a scientific proof to recommend that. But, overeating is all the time detrimental. 
  • Jackfruit can be dangerous should you eat it with milk or carbonated drinks. It could trigger digestion and pores and skin points.
  • You ought to keep away from ingesting water after the consumption of jackfruit as it may possibly result in diarrhoea. Jackfruit is a excessive water content material fruit that smoothes out bowel actions. So, should you drink water after consuming jackfruit, it may possibly result in even smoother bowel actions and trigger diarrhoea. 
  • Diabetic sufferers must be cautious when consuming jackfruit each day. That is as a result of it lowers blood sugar ranges. Hence, it turns into important to notice your blood sugar often. In addition, it's best to seek the advice of your physician for alterations of their medicines.


Jackfruit is a superfood with a excessive dietary worth and fewer calorie rely. It comprises nutritional vitamins, minerals and fibre. It has super well being advantages prefer it eases out the digestion course of, boosts immunity, lowers the probabilities of a number of inflammatory illnesses, and improves pores and skin well being. However, it's best to all the time guarantee reasonable consumption.

At the identical time, it's best to observe the precautions talked about above. This superfood may be extremely useful should you devour it the proper manner and moderately.

Frequently Asked Questions (FAQs) 

Q. What are the advantages of consuming jackfruit?

A. Jackfruits could profit us in a number of methods. For instance, it helps increase immunity, management blood sugar ranges, aids weight administration, and is sweet for the pores and skin. 

Q. What are the disadvantages of consuming jackfruit?

A. Although jackfruit is a wholesome meals, it has a couple of disadvantages. If you will have blood points or are utilizing sedative medicine, jackfruit may be dangerous. Furthermore, it might even be dangerous to pregnant ladies.

Q. Is jackfruit good for weight reduction?

A. Yes, jackfruit is sweet for weight reduction because it comprises an enough quantity of dietary fibre. These dietary fibres increase the load loss course of. 

Q. Is jackfruit a Superfood?

A. Yes, jackfruit is a superfood because it comprises super vitamins and is stuffed with advantages.

Q. Can jackfruit be eaten uncooked?

A. Yes, you'll be able to eat uncooked jackfruit. However, it's best to eat it moderately, corresponding to ½ cup per day.

Q. What's one of the best ways to prepare dinner jackfruit?

A. There are varied methods to prepare dinner jackfruit. Some of one of the best recipes are cited within the article. You may also prepare dinner it like common Indian greens with curries.

Q. Can we drink water after consuming jackfruit?

A. Ideally, we should always not drink water after consuming jackfruit. It could trigger points like diarrhoea. Drinking water after consuming jackfruit will have an effect on the pH of the abdomen and sluggish digestion since water dilutes digestive acids and enzyme exercise.

Q. What are you able to not eat with jackfruit?

A. According to Ayurveda, jackfruit shouldn't be consumed with dairy merchandise or carbonated drinks. It may be dangerous if consumed concurrently. It is believed to trigger indigestion and pores and skin issues.

Q. Does jackfruit comprise protein?

A. Yes. One cup of uncooked jackfruit comprises 2.8 g of protein.

Q. Is jackfruit excessive in sugar?

A. Yes, it comprises numerous pure sugars; one cup of uncooked jackfruit has 31.48 g of sugar. The presence of pure sugars and fibre within the fruit may very well assist diabetics management their blood sugar ranges. It prevents and treats diabetic signs by regulating glucose and insulin launch within the physique and enhancing insulin sensitivity.

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