scored 69/100
Jackfruit is a large tropical stone fruit rich in fiber, potassium, and vitamin C, offering low caloric density with sustained energy from complex carbohydrates.
30.4 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 69.
Jackfruit (Artocarpus heterophyllus) is native to South India and Southeast Asia, and has gained popularity as a meat substitute due to its fibrous texture when unripe. Per 100g, jackfruit provides 95 calories with 23.25g carbohydrates and 1.5g fiber, making it suitable for blood sugar management when consumed in appropriate portions. Its potassium content (448mg per 100g) supports cardiovascular function and electrolyte balance, while vitamin C (13.7mg) contributes to immune function and collagen synthesis. Jackfruit contains bioactive compounds including polyphenols and carotenoids that demonstrate antioxidant properties in preliminary research. The fruit's low sodium and fat profile, combined with modest protein (1.72g), aligns with cardiovascular health recommendations. Ripe jackfruit offers higher sugar concentration suitable for post-workout recovery, while unripe jackfruit provides more resistant starch and fiber for sustained satiety. Its glycemic index is relatively low to moderate, making it appropriate for most dietary patterns. Emerging evidence suggests the fruit's polyphenols may support metabolic health, though human intervention studies remain limited. Jackfruit's accessibility in frozen, canned, or fresh forms makes it practical for regular incorporation into longevity-focused diets.
Fiber content (1.5g per 100g) and resistant starch in unripe jackfruit serve as prebiotic substrates, promoting growth of beneficial bacteria and short-chain fatty acid production
High potassium (448mg per 100g) promotes vasodilation and sodium-potassium pump function, counteracting hypertension pathways
Polyphenols and carotenoids in jackfruit reduce oxidative stress and inflammatory cytokine production at the cellular level
Low glycemic index, moderate fiber, and complex carbohydrate profile prevent rapid insulin spikes and sustain energy availability over 2-3 hours
Vitamin C (13.7mg per 100g) is essential for lymphocyte maturation, neutrophil function, and hydroxylation of proline residues in collagen biosynthesis
Midday consumption aligns with natural energy dips and provides sustained carbohydrate availability for afternoon productivity without interfering with evening melatonin synthesis. Ripe jackfruit post-workout (within 30-60 minutes) supports glycogen replenishment with 23g carbs per 100g.
Breaks a fast
Unripe jackfruit is compatible with extended fasting protocols due to resistant starch and low sugar; ripe jackfruit breaks fasting due to 16-18g sugars per 100g in fully ripe fruit
Per 100 g of the default form. Bars show how much higher or lower jackfruit is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
Jackfruit is classified as a fruit. Jackfruit is a large tropical stone fruit rich in fiber, potassium, and vitamin C, offering low caloric density with sustained energy from complex carbohydrates.
Jackfruit scores 69/100 in Formulate, making it a moderate choice. Its strongest contributions come from Vitamin C, Vitamin B6, Potassium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 2.4 g of protein (~5% of the 50 g daily value).
Not really. A 140 g serving provides about 2.1 g of fiber (~8% of the 28 g daily value).
In a 140 g serving, jackfruit is highest in Vitamin C (~21% DV), Vitamin B6 (~19% DV), Potassium (~13% DV), Thiamin (~12% DV), Copper (~12% DV).
Not really. A 140 g serving has about 30.4 g of net carbs (32.6 g total minus 2.1 g fiber).
Best in the midday. Midday consumption aligns with natural energy dips and provides sustained carbohydrate availability for afternoon productivity without interfering with evening melatonin synthesis. Ripe jackfruit post-workout (within 30-60 minutes) supports glycogen replenishment with 23g carbs per 100g.
A typical serving is around 140 g (~133 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating jackfruit alongside several other fruit sources.
Jackfruit pairs nicely with: Pair with almonds or walnuts because fat-soluble polyphenols have enhanced absorption with dietary lipids, and nuts add complementary protein and magnesium; Combine with Greek yogurt because the probiotics support fiber fermentation in the colon, and protein balances glycemic response; Pair with turmeric because both contain polyphenolic compounds that synergistically reduce inflammatory markers through different MAPK and NF-κB pathways; Combine with black pepper because piperine enhances bioavailability of jackfruit's carotenoids and polyphenols through increased intestinal absorption.
Encyclopedia entries that supply the same signature nutrients jackfruit contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients jackfruitcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.