Jackfruit
Artocarpus heterophyllusClinical Encyclopedia
Jackfruit provides 95 kcal, 1.72g of protein, 23.25g of carbohydrates, and 1.5g of fiber per 100g. With a Nutri-Score grade 'B', it is a highly recommended option for nutrient density.
Jackfruit is a tropical fruit known for its large size and unique flavor, often used in both sweet and savory dishes. It is rich in nutrients and offers various health benefits.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Jackfruit can be eaten raw, cooked, or dried. It is often used in curries, stir-fries, and desserts. Ensure to remove the seeds and fibrous parts before cooking.
Smart Selection & Storage
Choose jackfruit that is firm and has a slight give when pressed. The skin should be green or yellow, depending on ripeness.
Store unripe jackfruit in a cool, dry place. Once cut, wrap it tightly in plastic and refrigerate for up to a week.
Myths vs Realities
Healthy Recipes
Jackfruit Tacos with Avocado Salsa
These flavorful jackfruit tacos are a perfect plant-based alternative, topped with a zesty avocado salsa for a fresh twist.
- 2 cups young green jackfruit, shredded
- 1 tablespoon olive oil
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- 8 corn tortillas
- 1 avocado, diced
- 1 lime, juiced
- 1/4 cup chopped cilantro
- 1. Heat olive oil in a skillet over medium heat, add shredded jackfruit, cumin, smoked paprika, salt, and pepper, and cook for 10 minutes.
- 2. In a bowl, combine diced avocado, lime juice, and cilantro to make the salsa.
- 3. Warm the corn tortillas, fill them with the jackfruit mixture, and top with avocado salsa before serving.
Jackfruit Curry with Coconut Milk
A creamy and aromatic jackfruit curry that combines the sweetness of jackfruit with rich coconut milk and spices.
- 2 cups young green jackfruit, cubed
- 1 can coconut milk
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tablespoon ginger, grated
- 2 tablespoons curry powder
- 1 tablespoon olive oil
- Salt to taste
- Fresh cilantro for garnish
- 1. In a pot, heat olive oil and sauté onions, garlic, and ginger until fragrant.
- 2. Add jackfruit and curry powder, stirring for 2 minutes, then pour in coconut milk and simmer for 20 minutes.
- 3. Season with salt, garnish with fresh cilantro, and serve with brown rice or quinoa.
Jackfruit and Quinoa Salad
A nutritious salad combining protein-rich quinoa and shredded jackfruit, tossed with a lemon vinaigrette.
- 1 cup cooked quinoa
- 1 cup young green jackfruit, shredded
- 1/2 cucumber, diced
- 1 bell pepper, diced
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, jackfruit, cucumber, bell pepper, and red onion.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss well, and serve chilled.
BBQ Jackfruit Sliders
These BBQ jackfruit sliders are a delicious, meat-free option for your next gathering, served on whole grain buns.
- 2 cups young green jackfruit, shredded
- 1/2 cup BBQ sauce
- 4 whole grain slider buns
- 1/4 cup coleslaw mix
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
- 1. In a skillet, cook shredded jackfruit over medium heat, adding BBQ sauce and simmering for 10 minutes.
- 2. In a bowl, mix coleslaw with apple cider vinegar, salt, and pepper.
- 3. Assemble sliders by placing BBQ jackfruit on buns and topping with coleslaw.
Jackfruit Smoothie Bowl
A refreshing smoothie bowl featuring jackfruit, banana, and spinach, topped with seeds and nuts for a nutritious breakfast.
- 1 cup ripe jackfruit, chopped
- 1 banana, frozen
- 1 cup spinach
- 1 cup almond milk
- 2 tablespoons chia seeds
- 1/4 cup granola
- Fresh fruit for topping
- 1. Blend jackfruit, banana, spinach, and almond milk until smooth.
- 2. Pour the smoothie into a bowl and top with chia seeds, granola, and fresh fruit.
- 3. Serve immediately for a nutritious breakfast.
Jackfruit Stir-Fry with Vegetables
A colorful stir-fry featuring jackfruit and a medley of vegetables, perfect for a quick and healthy dinner.
- 2 cups young green jackfruit, shredded
- 1 cup broccoli florets
- 1 bell pepper, sliced
- 1 carrot, julienned
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 1. In a large skillet, heat sesame oil and add jackfruit, cooking for 3 minutes.
- 2. Add broccoli, bell pepper, carrot, ginger, and soy sauce, stir-frying for another 5-7 minutes.
- 3. Serve hot over brown rice or whole grain noodles.
Jackfruit Pizza with Vegan Cheese
A delicious vegan pizza topped with shredded jackfruit and dairy-free cheese, perfect for a healthy pizza night.
- 1 whole wheat pizza crust
- 1 cup young green jackfruit, shredded
- 1/2 cup vegan cheese
- 1/2 cup marinara sauce
- 1/4 cup red onion, sliced
- 1/4 cup bell pepper, sliced
- Fresh basil for garnish
- 1. Preheat the oven to 450°F (230°C). Spread marinara sauce over the pizza crust.
- 2. Top with shredded jackfruit, vegan cheese, red onion, and bell pepper.
- 3. Bake for 12-15 minutes, garnish with fresh basil, and serve hot.
Jackfruit and Lentil Burger
These hearty jackfruit and lentil burgers are packed with protein and flavor, served on a whole grain bun.
- 1 cup cooked lentils
- 1 cup young green jackfruit, shredded
- 1/2 onion, finely chopped
- 1/2 cup breadcrumbs
- 1 tablespoon soy sauce
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 4 whole grain buns
- 1. In a bowl, mix cooked lentils, shredded jackfruit, onion, breadcrumbs, soy sauce, garlic powder, salt, and pepper.
- 2. Form the mixture into patties and cook on a skillet over medium heat for 5-7 minutes on each side.
- 3. Serve on whole grain buns with your favorite toppings.
Jackfruit Chia Pudding
A nutritious chia pudding infused with jackfruit puree, making for a delightful and healthy dessert or snack.
- 1 cup almond milk
- 1/2 cup jackfruit puree
- 1/4 cup chia seeds
- 1 tablespoon maple syrup
- Fresh fruit for topping
- 1. In a bowl, mix almond milk, jackfruit puree, chia seeds, and maple syrup until well combined.
- 2. Refrigerate for at least 4 hours or overnight to thicken.
- 3. Serve topped with fresh fruit of your choice.
Jackfruit and Spinach Stuffed Peppers
Colorful bell peppers stuffed with a mixture of jackfruit, spinach, and quinoa, baked to perfection.
- 4 bell peppers, halved
- 1 cup cooked quinoa
- 1 cup young green jackfruit, shredded
- 1 cup spinach, chopped
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- 1/2 cup marinara sauce
- 1. Preheat the oven to 375°F (190°C). In a bowl, mix cooked quinoa, jackfruit, spinach, Italian seasoning, salt, and pepper.
- 2. Stuff the bell pepper halves with the mixture and place in a baking dish with marinara sauce at the bottom.
- 3. Cover with foil and bake for 30 minutes, then uncover and bake for an additional 10 minutes.
Frequently Asked Questions (FAQ)
Is jackfruit good for weight loss?
Yes, jackfruit is low in calories and high in fiber, which can help you feel full and support weight loss.
Can jackfruit be eaten raw?
Yes, young jackfruit can be eaten raw, while ripe jackfruit is sweet and can be consumed as a fruit.
How do you store jackfruit?
Store unripe jackfruit in a cool, dry place. Once cut, wrap it in plastic and refrigerate.
Is jackfruit high in sugar?
Ripe jackfruit contains natural sugars, but it has a low glycemic index, making it a healthier option.
Can jackfruit help with diabetes?
Yes, its low glycemic index and high fiber content can help manage blood sugar levels.
What nutrients are in jackfruit?
Jackfruit is rich in vitamin C, potassium, dietary fiber, and antioxidants.
How do you prepare jackfruit for cooking?
For savory dishes, use young jackfruit, which can be boiled or sautéed. Ripe jackfruit can be eaten raw or added to desserts.
Is jackfruit a good meat substitute?
Yes, young jackfruit has a texture similar to pulled pork and is often used as a meat substitute in vegan dishes.