Jackfruit Nutrition Facts: Calories, Carbs, Fiber & More

One cup of raw sliced jackfruit provides about 157 calories, 38.3 grams of carbohydrates, 2.5 grams of fiber, 31.5 grams of naturally occurring sugar, 2.8 grams of protein, and 1.1 grams of fat. Jackfruit nutrition facts vary, however, depending on whether the fruit is ripe, young and green, canned in brine, packed in syrup, dried, or prepared with sauce.

Raw jackfruit is primarily a carbohydrate-rich fruit. It provides useful amounts of vitamin C, vitamin B6, potassium, magnesium, and folate, but it is not a high-protein food or an especially high-fiber fruit.

Jackfruit Nutrition Facts at a Glance

The following nutrition information applies to edible raw jackfruit flesh. One sliced cup weighs approximately 165 grams.

The nutrient amounts come from the USDA FoodData Central entry for raw jackfruit. Percentages were calculated using the FDA’s current Daily Values and are rounded for readability. Actual values may vary with variety, maturity, growing conditions, and serving size.

The table refers to raw fruit flesh, not jackfruit seeds. The seeds have a different nutritional profile and are generally cooked before eating.

How Many Calories Are in Jackfruit?

A one-cup serving of raw sliced jackfruit contains approximately 157 calories.

Common portion estimates include:

• ½ cup: About 79 calories
• 100 grams: About 95 calories
• 1 cup, sliced: About 157 calories

Most of these calories come from carbohydrates. Jackfruit contains only small amounts of fat and protein.

A half-cup portion may be more practical for someone who wants the flavor of ripe jackfruit without consuming the 38 grams of carbohydrates found in a full cup.

Carbs, Sugar, and Fiber in Jackfruit

Is Jackfruit High in Carbs?

One cup of raw jackfruit contains approximately 38.3 grams of total carbohydrates. A half-cup provides about 19 grams.

That makes a full cup a substantial carbohydrate portion. Jackfruit may fit into a balanced eating pattern, but people who count carbohydrates should include it in their meal total.

The carbohydrates in jackfruit include natural sugars, fiber, and smaller amounts of starch. The proportions change as the fruit ripens. During ripening, some of the fruit’s starch is converted into sugars, producing a sweeter taste. A 2025 scientific review found that jackfruit’s nutritional characteristics vary with maturity and ripening.

How Much Sugar Is in Jackfruit?

One cup of raw jackfruit contains approximately 31.5 grams of total sugar.

In plain fresh jackfruit, this is naturally occurring fruit sugar—not added sugar. However, products such as syrup-packed jackfruit, sweetened dried jackfruit, jackfruit desserts, and flavored snacks may contain added sweeteners.

For packaged products, check:

• The serving size
• Total carbohydrates
• Total sugars
• Added sugars
• The ingredient list

“Total sugars” includes both naturally occurring and added sugars. The FDA’s guidance on Added Sugars explains that the “Added Sugars” line identifies sugar added during processing.

Is Jackfruit High in Fiber?

Jackfruit contains fiber, but it is not especially high in fiber.

One cup provides approximately 2.5 grams of dietary fiber, equal to about 9% of the FDA Daily Value of 28 grams. The FDA’s general guide considers 20% DV or more per serving to be high, while 5% DV or less is considered low.

Therefore, a more accurate description is that jackfruit provides a modest amount of fiber. Beans, lentils, raspberries, pears, avocados, and many whole grains generally provide more fiber per serving.

Protein and Fat in Jackfruit

One cup of raw jackfruit provides approximately:

• 2.8 grams of protein
• 1.1 grams of fat

Jackfruit is therefore a low-fat food, but it should not be considered a meaningful protein source.

Young jackfruit is often used as a substitute for shredded chicken or pork because of its fibrous texture. That substitution may work in a recipe, but it does not provide similar nutrition. Jackfruit contains far less protein than meat, fish, eggs, beans, lentils, tofu, tempeh, or seitan. It also does not naturally provide vitamin B12.

When using young jackfruit as the main ingredient in a savory meal, add a protein source such as:

• Black beans or chickpeas
• Lentils
• Tofu or tempeh
• Seitan
• Eggs or dairy foods
• Fish, chicken, or another lean protein

This produces a more nutritionally complete meal than jackfruit alone.

Vitamins and Minerals in Jackfruit

Vitamin B6, vitamin C, and potassium are among the main micronutrient highlights in raw jackfruit.

Vitamin B6

One cup provides approximately 0.54 milligrams of vitamin B6, or 32% of the Daily Value.

Vitamin B6 participates in many enzyme reactions involved in metabolism. It also contributes to neurotransmitter production, immune function, and hemoglobin formation.

Vitamin C

A cup contains approximately 22.6 milligrams of vitamin C, or 25% of the Daily Value.

Vitamin C is involved in collagen production, protein metabolism, and normal antioxidant processes in the body. However, eating jackfruit should not be described as a way to prevent or treat illness.

Potassium

One cup supplies approximately 739 milligrams of potassium, or 16% of the Daily Value.

Potassium is involved in nerve transmission and muscle contraction. Healthy kidneys help regulate blood potassium, but people with impaired kidney function may require individualized limits.

Other Nutrients

A cup also contributes approximately:

• 14% DV for copper
• 11% DV for magnesium
• 10% DV for folate
• 3% DV for calcium
• 2% DV for iron

Jackfruit can contribute to overall nutrient intake, but it should be eaten as part of a varied diet rather than relied upon as the main source of any single nutrient.

Fresh vs. Canned Jackfruit Nutrition

“Jackfruit” can refer to several products with very different uses and nutrition profiles.

A 2025 scientific review found that jackfruit’s nutritional composition changes substantially during ripening. Young jackfruit generally contains less sugar and may contain different amounts of fiber, starch, and protein than ripe fruit. Processing can create further differences.

Because of this variation, USDA values for raw jackfruit should not be applied automatically to canned, dried, or prepared products.

How to Read a Canned Jackfruit Label

Before buying canned jackfruit, check:

1. Maturity: Look for “young” or “green” jackfruit for savory recipes.
2. Packing liquid: Water is usually lower in sodium than brine. Syrup adds sugar.
3. Serving size: A can may contain several servings.
4. Sodium: Compare brands if you limit salt.
5. Added sugars: Ideally, savory jackfruit should have little or no added sugar.
6. Protein: Do not assume a meat-style product is high in protein.

Draining and rinsing jackfruit packed in brine can remove some liquid and surface salt, although the final sodium amount will still depend on the product.

Is Jackfruit Healthy?

Jackfruit can be a healthy fruit choice for most people when eaten in an appropriate portion.

Its nutritional strengths include:

• Useful amounts of vitamin C and vitamin B6
• Potassium, magnesium, copper, and folate
• Very little sodium in its fresh form
• Little total or saturated fat
• Some dietary fiber

Its limitations are equally important:

• Ripe jackfruit contains a substantial amount of carbohydrates and natural sugar
• It is not a high-fiber fruit
• It contains very little protein
• Prepared products may contain added sugar, sodium, oil, or calorie-dense sauces
• Research does not show that jackfruit cures or treats medical conditions

The healthiest form depends on how you plan to use it. Fresh ripe jackfruit can be eaten as fruit, while young green jackfruit works better in savory recipes.

Can People With Diabetes Eat Jackfruit?

People with diabetes can potentially include jackfruit in their eating plan, but the carbohydrate portion matters.

The American Diabetes Association’s fruit guidance explains that fruit contains carbohydrates and should be counted as part of a meal plan. It recommends choosing fresh, frozen, or canned fruit without added sugar when possible.

A full cup of raw jackfruit contains about 38 grams of carbohydrates. That equals slightly more than two and a half 15-gram carbohydrate servings. A half-cup contains approximately 19 grams.

Practical considerations include:

• Start with a smaller portion, such as ½ cup
• Choose fresh jackfruit or a product with no added sugar
• Include it as part of the meal’s total carbohydrate allowance
• Combine it with a protein source and nonstarchy vegetables
• Follow any individualized guidance from a doctor or registered dietitian

A small 2021 randomized clinical study of green jackfruit flour included 40 adults with type 2 diabetes. Participants used 30 grams of a specific green jackfruit flour daily in place of an equal volume of rice or wheat flour for 12 weeks. The study reported a modest improvement in blood glucose measurements compared with the control group.

However, this study was small and tested a specific flour substitution. It does not prove that ripe jackfruit lowers blood sugar, and jackfruit flour should not replace prescribed diabetes care.

Is Jackfruit Good for Weight Loss?

Jackfruit does not directly cause weight loss. Weight change depends on overall calorie intake, eating patterns, physical activity, sleep, health conditions, and other factors.

Fresh jackfruit can still fit into a calorie-aware eating plan:

• A half-cup contains about 79 calories
• A full cup contains about 157 calories
• It can satisfy a preference for sweet fruit
• It provides more volume than an equivalent weight of dried jackfruit

Portions remain important because ripe jackfruit contains approximately 38 grams of carbohydrates and 32 grams of natural sugar per cup.

For a filling snack, consider combining a smaller serving of jackfruit with an unsweetened protein-rich food, such as plain Greek yogurt, cottage cheese, or a measured portion of nuts.

For savory meals, young jackfruit may add texture and volume, but check the sauce, oil, sodium, and added sugar. Also include a meaningful protein source.

Is Jackfruit Keto-Friendly?

Ripe jackfruit is generally difficult to fit into a strict ketogenic diet.

One cup contains approximately 38.3 grams of total carbohydrates and only 2.5 grams of fiber. Even a half-cup provides about 19 grams of total carbohydrates.

A small portion might fit a person’s individual carbohydrate target, but a full cup could use much of the daily carbohydrate allowance in many very-low-carbohydrate plans.

Young green jackfruit may have fewer sugars than ripe fruit, but the carbohydrate content varies. Check the Nutrition Facts label rather than assuming that every young jackfruit product is low in carbohydrates.

Can Jackfruit Replace Meat?

Jackfruit can replace the texture of shredded meat in some recipes, but it cannot replace meat nutritionally by itself.

Young jackfruit absorbs sauces and separates into strands, making it useful in:

• Tacos
• Sandwiches
• Curries
• Rice bowls
• Salads
• Stews

However, jackfruit contains only a small amount of protein. It also lacks the natural vitamin B12 found in many animal foods. Anyone using it as a plant-based meat alternative should add beans, lentils, tofu, tempeh, seitan, or another protein-rich ingredient.

For example, a jackfruit taco filling can be made more balanced by adding black beans and serving it with cabbage, tomatoes, and avocado.

Who Should Be Careful When Eating Jackfruit?

People With a Jackfruit or Latex Allergy

Jackfruit allergy appears to be uncommon, but serious reactions have been reported. Published case reports have also described possible cross-reactivity in people with latex allergy or birch pollen allergy. Case reports cannot determine how frequently this occurs, but people with these allergies should be aware of the possibility.

Stop eating the food and seek emergency help for symptoms such as difficulty breathing, throat tightness, faintness, or rapidly spreading swelling or hives.

People With Kidney Disease or High Potassium

One cup of raw jackfruit contains approximately 739 milligrams of potassium.

The NIDDK’s kidney-disease nutrition guidance explains that chronic kidney disease can make it harder to remove potassium from the blood. Potassium needs vary, so not everyone with kidney disease needs the same restriction.

Follow the potassium target provided by your doctor or renal dietitian rather than eliminating fruit unnecessarily.

People Monitoring Carbohydrates

Anyone following a medically prescribed carbohydrate target should count jackfruit as a carbohydrate-containing food. The natural origin of its sugar does not make the carbohydrate content irrelevant.

People Choosing Packaged Products

Canned or prepared jackfruit may be significantly different from fresh fruit. People monitoring sodium, added sugar, or total calories should always use the package label rather than generic raw-jackfruit values.

How to Choose and Eat Jackfruit

Choose Ripe Jackfruit for Sweet Dishes

Ripe jackfruit has a sweet flavor and soft but slightly chewy texture. Eat it:

• On its own
• With plain yogurt
• In oatmeal
• In a fruit salad
• Blended into a smoothie in a measured portion

Remove the seeds before eating the flesh. Jackfruit seeds are edible when properly cooked, but they should not be eaten raw.

Choose Young Green Jackfruit for Savory Dishes

Young jackfruit has a mild flavor and fibrous texture. Look for cans or packages labeled:

• Young jackfruit
• Green jackfruit
• Packed in water
• No added sugar

Drain and rinse it before cooking, especially when it is packed in brine. Shred it with a fork, season it, and cook it until tender.

Build a Balanced Jackfruit Meal

For a more complete savory meal, combine:

• Jackfruit for texture
• Beans, tofu, tempeh, eggs, fish, or poultry for protein
• Vegetables for volume and additional fiber
• Rice, potatoes, tortillas, or another starch in a portion that fits your needs

This approach avoids treating jackfruit as a complete meat replacement.

Frequently Asked Questions

How many calories are in one cup of jackfruit?

One cup of raw sliced jackfruit contains approximately 157 calories. A half-cup contains about 79 calories.

How many carbs are in jackfruit?

Raw jackfruit contains approximately 23.3 grams of carbohydrates per 100 grams and 38.3 grams per sliced cup.

Is jackfruit high in fiber?

No. A cup contains approximately 2.5 grams of fiber, or about 9% of the FDA Daily Value. It contributes some fiber but does not meet the FDA’s general 20% DV benchmark for a high amount.

Is the sugar in fresh jackfruit added sugar?

No. The roughly 31.5 grams of sugar in a cup of plain raw jackfruit occurs naturally in the fruit. Syrup-packed, dried, or flavored products may contain added sugar.

Can people with diabetes eat jackfruit?

Jackfruit can potentially fit into a diabetes eating plan, but its carbohydrates must be counted. A smaller portion and an unsweetened product may be easier to include. Individual needs should be discussed with a qualified health professional.

Is jackfruit suitable for a keto diet?

Ripe jackfruit is generally not well suited to a strict ketogenic diet because a cup contains approximately 38 grams of total carbohydrates. A very small portion may fit some individualized low-carbohydrate plans.

Is canned jackfruit as nutritious as fresh jackfruit?

Not necessarily. Young canned jackfruit has a different maturity level and nutritional composition than ripe fresh jackfruit. Brine, syrup, sauces, and seasonings can also change its sodium, sugar, fat, and calorie content. Check the product label.

Conclusion

Jackfruit is a flavorful tropical fruit that provides carbohydrates, vitamin C, vitamin B6, potassium, magnesium, and a modest amount of fiber. One cup contains about 157 calories and 38 grams of carbohydrates, so portion size matters for people monitoring calories, carbohydrates, or blood sugar.

Fresh ripe jackfruit works best as a sweet fruit, while young green jackfruit works well in savory dishes. When using it as a meat alternative, add a separate protein source and check packaged products for sodium, added sugar, and sauces.

Use the USDA values as a general reference, then check the product label and measure your usual serving for the most accurate nutrition estimate.

This content is for informational purposes only and not medical advice.

References

• USDA FoodData Central: Jackfruit, Raw
• U.S. Food and Drug Administration: Daily Values on Nutrition and Supplement Facts Labels
• NIH Office of Dietary Supplements: Vitamin B6 Fact Sheet for Health Professionals
• American Diabetes Association: Fruit and Carbohydrate Counting
• National Institute of Diabetes and Digestive and Kidney Diseases: Healthy Eating for Adults With Chronic Kidney Disease
• Rao et al.: Green Jackfruit Flour and Type 2 Diabetes
• Ye et al.: Jackfruit Nutritional Profile, Processing, and Applications