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Jackfruit nutrition, glycemic index, calories, net carbs & more

Jackfruit, raw
*all the values are displayed for the amount of 100 grams

Jackfruit Glycemic index (GI)

75
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on December 04, 2020
Education: General Medicine at YSMU

Jackfruit is an unusually large tropical fruit native to South India. The edible part is commonly called “vegan meat” due to its texture and taste.

According to one study, a jackfruit meal has a glycemic index value of 75 (1).

Another study has shown the glycemic index of a ripe jackfruit to be 63, but with a lower glycemic load of 18 (2).

Even though the jackfruit peel is often disregarded, one research has shown the promising potential of jackfruit peel as a new source of antioxidants and hypoglycemic agents (3). The fruit pulp is a natural source of antioxidant compounds (4).

The fruit has also significantly improved glucose tolerance in both normal and diabetic subjects (5). It can even potentially ameliorate pancreatic β-cell dysfunction, making it an important dietary component for people with type 1 diabetes (6).

Overall, even though jackfruit is categorized as a moderate to high glycemic index food, it has shown promising hypoglycemic and hypolipidemic results in lab conditions (7) and can be advised to people with diabetes in moderation.

References

  1. https://pubmed.ncbi.nlm.nih.gov/21789865/
  2. A Study of Glycemic Index of Ten Indian Fruits by an ... - EISRJC
  3. https://pubmed.ncbi.nlm.nih.gov/28551240/
  4. https://pubmed.ncbi.nlm.nih.gov/20198442/
  5. https://pubmed.ncbi.nlm.nih.gov/2056756/
  6. https://pubmed.ncbi.nlm.nih.gov/29279019/
  7. https://pubmed.ncbi.nlm.nih.gov/21479350/
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: December 04, 2020

Important nutritional characteristics for Jackfruit

Jackfruit
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
75 (high)
Insulin index ⓘ
N/A
Calories
95
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
21.75 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup 1" pieces (151 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-8.9 (alkaline)
86% Potassium
78% Vitamin C
70% Net carbs
69% Carbs
67% Sugar
Explanation: The given food contains more Potassium than 86% of foods. Note that this food itself is richer in Potassium than it is in any other nutrient. Similarly, it is relatively rich in Vitamin C, Net carbs, Carbs, and Sugar.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 8% 9% 21% 9% 40% 1% 4% 26% 6% 0% 0%
Calcium: 24 mg of 1,000 mg 2%
Iron: 0.23 mg of 8 mg 3%
Magnesium: 29 mg of 420 mg 7%
Phosphorus: 21 mg of 700 mg 3%
Potassium: 448 mg of 3,400 mg 13%
Sodium: 2 mg of 2,300 mg 0%
Zinc: 0.13 mg of 11 mg 1%
Copper: 0.076 mg of 1 mg 8%
Manganese: 0.043 mg of 2 mg 2%
Selenium: 0 µg of 55 µg 0%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Potassium
448 mg
TOP 14%
Magnesium
29 mg
TOP 34%
Calcium
24 mg
TOP 49%
Copper
0.076 mg
TOP 65%
Manganese
0.043 mg
TOP 67%
Phosphorus
21 mg
TOP 88%
Iron
0.23 mg
TOP 88%
Zinc
0.13 mg
TOP 88%
Sodium
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 0%
Vitamin A: 110 IU of 5,000 IU 2%
Vitamin E : 0.34 mg of 15 mg 2%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 13.7 mg of 90 mg 15%
Vitamin B1: 0.105 mg of 1 mg 9%
Vitamin B2: 0.055 mg of 1 mg 4%
Vitamin B3: 0.92 mg of 16 mg 6%
Vitamin B5: 0.235 mg of 5 mg 5%
Vitamin B6: 0.329 mg of 1 mg 25%
Folate: 24 µg of 400 µg 6%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin C
13.7 mg
TOP 22%
Vitamin B6
0.329 mg
TOP 37%
Vitamin A
110 IU
TOP 41%
Folate
24 µg
TOP 45%
Vitamin B1
0.105 mg
TOP 47%
Vitamin E
0.34 mg
TOP 64%
Vitamin B3
0.92 mg
TOP 70%
Vitamin B5
0.235 mg
TOP 78%
Vitamin B2
0.055 mg
TOP 80%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

2% 24% 74%
Protein:
Daily Value: 3%
1.72 g of 50 g
3%
Fats:
Daily Value: 1%
0.64 g of 65 g
1%
Carbs:
Daily Value: 8%
23.25 g of 300 g
8%
Water:
Daily Value: 4%
73.46 g of 2,000 g
4%
Other:
0.93 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 37% 25% 15% 12% 10% 10% 9% 15% 15%
Tryptophan: 34 mg of 280 mg 12%
Threonine: 86 mg of 1,050 mg 8%
Isoleucine: 69 mg of 1,400 mg 5%
Leucine: 103 mg of 2,730 mg 4%
Lysine: 69 mg of 2,100 mg 3%
Methionine: 34 mg of 1,050 mg 3%
Phenylalanine: 52 mg of 1,750 mg 3%
Valine: 86 mg of 1,820 mg 5%
Histidine: 34 mg of 700 mg 5%

Fat type information

0.195% 0.155% 0.094%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g

Carbohydrate type breakdown

1.47% 0.42% 9.48% 9.19%
Starch: 1.47 g
Sucrose: 0.42 g
Glucose: 9.48 g
Fructose: 9.19 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Jackfruit

19.08% 1.5% 2.67%
Sugar: 19.08 g
Fiber: 1.5 g
Other: 2.67 g

All nutrients for Jackfruit per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 30% 21.75g 2.5 times less than Chocolate Chocolate
Protein 4% 79% 1.72g 1.6 times less than Broccoli Broccoli
Fats 1% 78% 0.64g 52 times less than Cheese Cheese
Carbs 8% 31% 23.25g 1.2 times less than Rice Rice
Calories 5% 74% 95kcal 2 times more than Orange Orange
Starch 1% 96% 1.47g 10.4 times less than Potato Potato
Fructose 11% 80% 9.19g 1.6 times more than Apple Apple
Sugar N/A 33% 19.08g 2.1 times more than Coca-Cola Coca-Cola
Fiber 6% 43% 1.5g 1.6 times less than Orange Orange
Calcium 2% 49% 24mg 5.2 times less than Milk Milk
Iron 3% 88% 0.23mg 11.3 times less than Beef Beef
Magnesium 7% 34% 29mg 4.8 times less than Almond Almond
Phosphorus 3% 88% 21mg 8.7 times less than Chicken meat Chicken meat
Potassium 13% 14% 448mg 3 times more than Cucumber Cucumber
Sodium 0% 96% 2mg 245 times less than White Bread White Bread
Zinc 1% 88% 0.13mg 48.5 times less than Beef Beef
Copper 8% 65% 0.08mg 1.9 times less than Shiitake Shiitake
Vitamin A 2% 41% 110IU 151.9 times less than Carrot Carrot
Vitamin E 2% 64% 0.34mg 4.3 times less than Kiwifruit Kiwifruit
Vitamin C 15% 22% 13.7mg 3.9 times less than Lemon Lemon
Vitamin B1 9% 47% 0.11mg 2.5 times less than Pea Pea
Vitamin B2 4% 80% 0.06mg 2.4 times less than Avocado Avocado
Vitamin B3 6% 70% 0.92mg 10.4 times less than Turkey meat Turkey meat
Vitamin B5 5% 78% 0.24mg 4.8 times less than Sunflower seed Sunflower seed
Vitamin B6 25% 37% 0.33mg 2.8 times more than Oat Oat
Folate 6% 45% 24µg 2.5 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Tryptophan 0% 89% 0.03mg 9 times less than Chicken meat Chicken meat
Threonine 0% 91% 0.09mg 8.4 times less than Beef Beef
Isoleucine 0% 92% 0.07mg 13.2 times less than Salmon Salmon
Leucine 0% 93% 0.1mg 23.6 times less than Tuna Tuna
Lysine 0% 93% 0.07mg 6.6 times less than Tofu Tofu
Methionine 0% 91% 0.03mg 2.8 times less than Quinoa Quinoa
Phenylalanine 0% 94% 0.05mg 12.8 times less than Egg Egg
Valine 0% 92% 0.09mg 23.6 times less than Soybean Soybean
Histidine 0% 93% 0.03mg 22 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 1% 77% 0.2g 30.2 times less than Beef Beef
Monounsaturated Fat N/A 79% 0.16g 63.2 times less than Avocado Avocado
Polyunsaturated fat N/A 86% 0.09g 501.9 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 95
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 2mg
8%
Total Carbohydrate 23g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 24mg 2%

Iron 0mg 0%

Potassium 448mg 13%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Jackfruit nutrition infographic

Jackfruit nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.