Jackfruit health benefits are greater than you might think. A fruit that tastes like pulled pork... that's also good for you? While the concept sounds like it was cooked up in a laboratory, such a fruit exists, and it's made by Mother Nature herself. But what is jackfruit? Here, we have all the details on jackfruit nutrition, the best ways to prep it, and how and where to find it.
What Is Jackfruit?
Jackfruit (or jakfruit) comes from the jackfruit tree, a cousin of the fig tree, mulberry tree, and breadfruit family that grows in Southeast Asia. The jackfruit is the national fruit of Bangladesh and looks like an oblong honeydew melon or large mango. The word "jackfruit" comes from the Portuguese word jaca, which 16th-century explorers derived from their pronunciation of the Malaysian name for the fruit, chakka. Today, although it's still exclusively grown in Southeast Asia, jackfruit is enjoyed around the world—on its own, or in raw and cooked recipes.
Some people confuse the jackfruit with the durian fruit, which looks similar, but there is a large difference. Durian has a strong odor that may not be pleasant to everyone; jackfruit smells sweet. Durian fruits are also much smaller than jackfruit; and the outside of durian may have spiky "thorns," while a jackfruit has smooth bumps on its surface.
Jackfruit Nutrition
Jackfruit is full of vitamins and minerals that are good for you. Here's a look at the nutritional breakdown of one cup of the meat-like fruit.
- Water - 111 grams
- Calories - 143 kcal
- Protein - 2.6 - grams
- Fat - 0.966 grams
- Carbohydrates - 35 grams
- Fiber - 2.26 grams
- Sugars - 28.8 grams
- Sucrose - 0.634 grams
- Glucose - 14.3 grams
- Fructose - 13.9 grams
- Starch - 2.22 grams
- Calcium - 36.2 milligrams
- Iron - 0.347 milligrams
- Magnesium - 43.8 milligrams
- Phosphorus - 31.7 milligrams
- Potassium - 676 milligrams
- Sodium - 3.02 milligrams
- Zinc - 0.196 milligrams
- Copper - 0.115 milligrams
- Magnesium - 0.065 milligrams
- Vitamins A, B, C, and E
What Does Jackfruit Taste Like?
Before you take a bite, it's helpful to know what to expect. The jackfruit texture is not dissimilar to a banana, mango, or pineapple in terms of being dense and fibrous. But the taste is quite distinctive. Some say it's sweet, and some say a jackfruit has a flavor similar to pulled pork, especially when cooked. The seeds of jackfruit are edible, and some compare their taste, which is milky and gummy, to that of a Brazil nut. The inner meat of jackfruit has a yellow, mango-like color, and jackfruit may be sold pre-sliced or canned and in a sugary syrup.
Jackfruit Health Benefits
Not only can eating jackfruit provide an exotic treat for your tastebuds, but jackfruit packs a powerful nutrition punch. Here are some of the best benefits.
Enhances Immunity
Besides containing the typical mix of vitamins and minerals you'd find in almost any fruit, jackfruit is a great source of magnesium, vitamin B6, and antioxidants. When eaten regularly as part of a varied diet, the vitamins and minerals in jackfruit can help enhance immunity.
Combats Cancer
Jackfruit contains antioxidants, such as vitamin C, carotenoids, and flavonoids, that can help fight cancer. Phytonutrients like lignans, isoflavones, and saponins also have anticancer properties.
Reduces Rick of Cardiovascular Disease
Jackfruit can also help reduce the risk of cardiovascular disease. That's due to a variety of factors, including its high potassium content, which regulates blood pressure, and its supply of antioxidants like vitamin C, which reduces oxidative stress and inflammation. The fiber content in jackfruit also helps maintain healthy cholesterol levels, which improves heart health. Overall, the antibacterial, antidiabetic, and anti-inflammatory activities help prevent the risk factors for coronary heart diseases.
Prevents Osteoporosis
Jackfruit can also aid in osteoporosis prevention. That's because it's rich in magnesium, which is key for absorbing calcium and strengthening the bones. This means that it can help prevent bone-related disorders.
Improves Digestion
Jackfruit has also been shown to improve digestion. Jackfruit is high in iron content, which is necessary for digestive functioning. (The iron also works well to prevent anemia and aid blood circulation.)
Works as a Vegan Substitute
Because it has a meaty texture when cooked, it's a good swap for certain meat-based recipes. It can be a low-carb, vegan meat substitute for sweet or savory dishes. Although it's important to note that jackfruit doesn't have a particularly high protein content, so you may still need a protein source if planning a main course anchored around a jackfruit recipe.
Where to Buy Jackfruit
While jackfruit has long been plentiful throughout Southeast Asia, it used to be tricky to find in the Western world. Not so much anymore. As more and more recipes call for jackfruit, and more and more people are aware of the health benefits of jackfruit, it has become easier to source in the United States. Check your local grocery store; they may be able to get it for you if it's not in the produce aisle already.
Here are some places to look for jackfruit—either whole or in jackfruit-derived food products, including dried jackfruit, jackfruit "pulled pork," jackfruit seeds, and canned jackfruit.
- Trader Joe's
- Thrivemarket.com
- Whole Foods
- Vitamin Shoppe
- Walmart
- Jet.com
- Health food stores
- Asian specialty markets
How to Eat Jackfruit
Jackfruit is a versatile fruit. You can certainly eat it fresh, or you can find canned jackfruit that's already cut up and prepared, as well. Jackfruit releases a sticky sap, so experts recommend oiling your knife and work surface prior to cutting a jackfruit. Cut a jackfruit as you would a pineapple: Slice it open and core the interior. It's best to pull the jackfruit meat away from the rind of the jackfruit with your hands or an oiled spoon; it should pull apart easily when tugged.
You can eat the raw yellow flesh around the seeds, which is sweet. You can also cook the seeds and eat them separately. Raw jackfruit can be thrown into smoothies, mixed with yogurt, or added as a sweet topping to ice cream.
Some people like to cook jackfruit and use it as a side dish, in salsas, or as part of a salad. Jackfruit can also be a filling, healthy snack thanks to its fiber content. Cooked jackfruit can be made into burger-like patties, added to tacos or salad, or even can be made into a pulled-pork-like dish, and eaten alone or on sandwiches. Consider using jackfruit in similar ways you'd use chicken to come up with some ideas for recipes that may work for you and your family.
Because jackfruit is low in protein, however, adding a protein source (like beans) is helpful to make a jackfruit meal a complete, balanced meal. For example, jackfruit tacos, with cooked jackfruit and black beans, can be a delicious meat-free meal, and jackfruit can be added to many vegetarian recipes. Jackfruit BBQ is particularly popular. To make jackfruit like pulled pork, use canned jackfruit (in water or brine, not syrup) or slightly unripe fresh jackfruit, and cut or pull to a shredded consistency. Marinate in your favorite barbecue sauce for at least an hour, then sauté on the stove for about 30 minutes, stirring frequently before serving as you would traditional pulled pork, either on a bun or on its own.
What Happens to Your Body When You Stop Eating Meat? We Asked an RD