Jackfruit
Get to know jackfruit — a large, fragrant fruit rich in carbohydrates. Nutrition facts, health benefits, and tips for picking a sweet, ripe jackfruit.
What Is Jackfruit?
Jackfruit (Artocarpus heterophyllus) is a large tropical fruit with a skin covered in small spikes and bright yellow flesh with a strong, distinctive aroma. When ripe, the flesh tastes sweet and rich with a chewy texture, while the seeds can also be cooked into a snack of their own. A single jackfruit can be enormous, so it's often sold pre-cut in ready-to-eat portions at markets.
Besides being eaten ripe as a fruit, young jackfruit (still green and unripe) plays a different role in Indonesian cuisine — it's cooked into gudeg, a signature dish from Yogyakarta, or into a savory coconut-milk jackfruit vegetable dish.
Nutritional Content of Jackfruit
Per 100 grams of fresh ripe jackfruit:
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| Nutrient | Amount |
|---|---|
| Calories | ~95 kcal |
| Carbohydrates | ~23.3 g |
| Fiber | ~1.5 g |
| Vitamin C | ~13.7 mg |
| Potassium | ~448 mg |
Ripe jackfruit is a fruit with relatively high calories and natural sugar compared to most other tropical fruits.
Health Benefits
- Source of energy — its fairly high carbohydrate content makes it a good snack for curbing hunger.
- Helps maintain blood pressure — its high potassium content helps balance the body's sodium levels.
- Supports immunity — the vitamin C it contains helps maintain immune function.
- Young jackfruit is rich in fiber — when cooked as a vegetable dish, young jackfruit gives a filling texture and is often used as a plant-based meat substitute.
How to Eat Jackfruit
- Eaten fresh — ripe jackfruit flesh can be eaten directly as a fresh fruit or sweet snack.
- Gudeg — young jackfruit is slow-cooked with coconut milk, palm sugar, and spices until it becomes the legendary signature dish of Yogyakarta.
- Es campur (mixed ice) or kolak (sweet coconut compote) — pieces of ripe jackfruit add aroma and sweetness to cold drinks or warm desserts.
- Jackfruit chips — thinly sliced and deep-fried into a crispy, long-lasting snack.
How to Choose & Store
- ripe jackfruit usually has a strong, distinctive sweet aroma, noticeable even before the skin is opened
- press the skin — the ripe parts feel slightly soft, and the spikes are no longer sharp and stiff
- for young jackfruit (for cooking as a vegetable), choose one with skin that's still fresh green and has no sweet aroma yet
- peeled ripe jackfruit flesh should be stored in a closed container in the fridge
- use it up within 2-3 days, as jackfruit flesh dries out easily and loses its distinctive aroma
- raw young jackfruit can be stored in the fridge and should be cooked within 1-2 days for the best vegetable dish results
- Ripe jackfruit is a fruit with relatively high calories and natural sugar, so it should be eaten in moderation by those watching their weight or blood sugar levels.
- People with diabetes should limit their portion of ripe jackfruit and consult a doctor or nutritionist about a safe amount.
Practical Tips
- Coat your hands and knife with oil before cutting jackfruit to prevent the sap from sticking and getting messy.
- Remove the tough core (dami) before taking out the flesh.
- Save the jackfruit seeds — they can be boiled or fried into a nutritious snack, so don't throw them away.
- Freeze ripe jackfruit flesh in an airtight container if you want to store it longer for later use in es campur or kolak.
Frequently Asked Questions
What's the difference between young and ripe jackfruit in cooking?
Can jackfruit seeds be eaten?
Is jackfruit safe for people with diabetes?
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