Jackfruit
Jackfruit is a tropical fruit known for its unique texture and flavor. For every 100g serving, it provides 95 Calories in Jackfruit. This serving also contains 1.72g of protein, 24.01g of carbohydrates, and 0.64g of fats. Understanding how many calories in Jackfruit can help in meal planning, especially for those monitoring their energy intake.
Nutrition facts (per 100 g)
| Nutrient | Amount |
|---|---|
| Calories | 95 kcal |
| Protein | 1.72 g |
| Carbohydrates | 24.01 g |
| Fat | 0.64 g |
| Fiber | 1.5 g |
| Sodium | 3 mg |
| Cholesterol | 0 mg |
Vitamins and minerals
Beyond its macronutrient profile, jackfruit is a valuable source of several essential micronutrients. It is notably rich in Vitamin C, an antioxidant crucial for immune function and skin health, typically providing a significant portion of the daily recommended intake per 100g. It also offers B vitamins, particularly Vitamin B6, which plays a vital role in metabolism and brain development.
Furthermore, jackfruit contributes to mineral intake, with good amounts of potassium, essential for blood pressure regulation and fluid balance, and magnesium, important for muscle and nerve function, as well as bone health. The 1.5g of dietary fiber per 100g supports digestive health, promotes satiety, and helps regulate blood sugar levels, making it a beneficial addition to a balanced diet. Its low sodium content (3mg per 100g) also makes it suitable for those monitoring sodium intake.
Diet impact
Jackfruit can be a versatile component in various dietary goals. For individuals aiming for muscle gain (hypertrophy), its carbohydrate content provides energy for workouts, and its modest protein contribution, while not as high as animal sources, can still support muscle repair, especially when combined with other protein-rich foods in a vegan diet. Its fiber content also aids in nutrient absorption and gut health, which are crucial for overall performance.
For weight loss and satiety, the fiber in jackfruit (1.5g per 100g) helps promote a feeling of fullness, potentially reducing overall calorie intake. The Calories in Jackfruit are relatively moderate at 95 kcal per 100g, making it a good volume food that can be enjoyed without excessive caloric density. While not suitable for strict low-carb or ketogenic diets due to its high carbohydrate content (24.01g per 100g), it is an excellent staple for vegan and plant-based diets, offering a meat-like texture when unripe and a sweet, fruity flavor when ripe, providing essential nutrients and versatility.
Preparation variations
The caloric and nutritional value of jackfruit can vary significantly depending on the preparation method, primarily due to added ingredients rather than inherent changes to the fruit itself. When consumed raw or simply boiled/steamed, its nutritional profile remains very close to the base data: 95 kcal, 1.72g protein, 24.01g carbs, 0.64g fat per 100g. These methods preserve its natural vitamins and minerals.
However, methods like frying, baking with added fats or sugars, or grilling with marinades can substantially increase its caloric and fat content. For instance, 'fried jackfruit' (often prepared as chips or savory dishes) will absorb cooking oils, drastically raising its fat and calorie count. A 100g serving of fried jackfruit could easily exceed 200-300 kcal, depending on the oil used and absorption. Similarly, if used in desserts with added sugar or coconut milk, the carbohydrate and fat content will increase. When preparing jackfruit, opting for raw, boiled, steamed, or lightly grilled methods without excessive added fats or sugars is key to maintaining its naturally healthy profile.
Frequently asked questions
Does Jackfruit make you fat?
No, jackfruit itself does not inherently make you fat. A 100g serving contains 95 kcal. Like any food, consuming it in excess of your daily caloric needs can lead to weight gain. However, within a balanced diet and appropriate portion sizes, jackfruit does not contribute to weight gain and can even support weight management due to its fiber content.
Can you eat Jackfruit at night?
Yes, you can eat jackfruit at night. Its fiber content (1.5g per 100g) can aid digestion and promote satiety, which might prevent late-night cravings. It's also relatively low in fat and sodium. A moderate portion, such as 100-150g, can be a healthy and satisfying snack or part of a meal before bed without causing discomfort for most individuals.
Is Jackfruit healthy?
Yes, jackfruit is very healthy. It's a good source of Vitamin C (an antioxidant), Vitamin B6 (important for metabolism), and minerals like potassium and magnesium, all while being low in sodium (3mg per 100g). Its fiber content (1.5g per 100g) supports digestive health. While it is high in carbohydrates, this provides energy, and its natural sugars are accompanied by beneficial nutrients, making it a nutritious choice.