Jackfruit

Variants (2)

Nutrition · per ~140 g serving · ≈ 1 medium piece

Score · 66/100

Overview

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.

Health Benefits (5)

• Supports digestive health and gut microbiota diversity

  moderate
  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
• Reduces cardiovascular disease risk through potassium-mediated blood pressure regulation

  strong
  High potassium (448mg per 100g) promotes vasodilation and sodium-potassium pump function, counteracting hypertension pathways
• Provides antioxidant and anti-inflammatory support

  emerging
  Polyphenols and carotenoids in jackfruit reduce oxidative stress and inflammatory cytokine production at the cellular level
• Supports stable blood glucose and sustained energy

  moderate
  Low glycemic index, moderate fiber, and complex carbohydrate profile prevent rapid insulin spikes and sustain energy availability over 2-3 hours
• Enhances immune function and collagen synthesis

  strong
  Vitamin C (13.7mg per 100g) is essential for lymphocyte maturation, neutrophil function, and hydroxylation of proline residues in collagen biosynthesis

Food Pairings

• ·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
• ·Pair with lime or lemon juice because vitamin C enhances non-heme iron absorption if jackfruit is consumed with iron-rich foods in the same meal

Practical Tips

• ·Select unripe jackfruit (green exterior, firm flesh) for savory applications and higher fiber; select ripe jackfruit (yellow exterior, fragrant) for smoothies and desserts with higher natural sugar for post-workout recovery
• ·Store ripe jackfruit in refrigerator at 4°C for up to 5 days; freeze segmented unripe jackfruit for up to 3 months to preserve fiber content and convenience
• ·Consume 100-150g (1 cup) per serving to maintain appropriate carbohydrate portion while maximizing fiber and micronutrient density without excess sugar intake
• ·Sauté unripe jackfruit with olive oil and turmeric to enhance polyphenol bioavailability and create a nutrient-dense meat substitute with 6-8g protein per serving
• ·Pair jackfruit consumption with adequate water intake (500ml per 100g jackfruit) to optimize fiber fermentation and prevent digestive discomfort

Optimal Timing

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.

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