How Many Calories in Jackfruit? Nutrition Facts & Macros
100 grams of jackfruit has 95 calories
Protein 1.7g · Carbs 23.3g · Fat 0.6g
Jackfruit is the world's largest tree fruit — at 95 calories per 100g, it provides 23.3g carbs, 448mg potassium (10% DV), 13.7mg vitamin C (15% DV), and 0.33mg vitamin B6 (19% DV). Young (unripe) jackfruit has a pulled-pork texture, making it the #1 plant-based meat substitute in vegan cooking.
397 kJ · per 100g · Water: 73.46 g
Calorie Calculator: Jackfruit
100 g Jackfruit contains 95 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup sliced (165 g) | 157 kcal | 2.8g | 38.4g | 1.1g |
| ½ cup (83 g) | 79 kcal | 1.4g | 19.3g | 0.5g |
| 100 grams | 95 kcal | 1.7g | 23.3g | 0.6g |
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Jackfruit — Nutrition Facts
| Jackfruit | per 100g |
|---|---|
| Calories | 95 kcal |
| Protein | 1.72 g |
| Fat | 0.64 g |
| Carbs | 23.25 g |
| Saturated Fat | 0.195 g |
| Monounsaturated Fat | 0.155 g |
| Polyunsaturated Fat | 0.094 g |
| Cholesterol | 0 mg |
| Fiber | 1.5 g |
| Sugar | 19.08 g |
| Sodium | 2 mg |
| Potassium | 448 mg |
| Calcium | 24 mg |
| Magnesium | 29 mg |
| Phosphorus | 21 mg |
| Iron | 0.23 mg |
| Zinc | 0.13 mg |
| Manganese | 0.043 mg |
| Vitamin A | 5 mcg |
| Vitamin C | 13.7 mg |
| Thiamine (B1) | 0.105 mg |
| Riboflavin (B2) | 0.055 mg |
| Niacin (B3) | 0.92 mg |
| Vitamin B6 | 0.329 mg |
| Folate | 24 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin E | 0.34 mg |
| Water | 73.46 g |
Source: USDA FoodData Central (FDC ID: 174687) · Data verified September 2026
Variations
Young (green) jackfruit
Young/green jackfruit has similar calories to ripe (around 90-95 kcal/100g) but with less sugar and more starch. The texture is fibrous and meat-like — it's what's used as pulled pork substitute. Available canned (in water or brine — avoid syrup versions). Drain, shred with forks, and season. Absorbs flavors beautifully. Best for: BBQ pulled 'pork', tacos, curries, stir-fries, sandwiches. Not a significant protein source — pair with legumes.
Dried jackfruit chips
Dried jackfruit chips are significantly higher in calories — around 350-400 kcal per 100g — due to water removal concentrating the sugars. Sugar content jumps to 50-70g per 100g. Many commercial versions add oil (deep-fried) and extra sugar, pushing calories to 450+ kcal. Check labels: look for 'freeze-dried' or 'vacuum-fried' with no added sugar. A 30g serving (small handful) has about 105-120 calories. Treat as a sweet snack, not a health food.
Canned jackfruit in syrup
Canned ripe jackfruit in syrup has about 90-100 kcal per 100g (similar to fresh) but the added sugar pushes total sugars to 20-25g. Drain the syrup to reduce sugar by about 30-40%. Common in Asian grocery stores — look for Aroy-D or Chaokoh brands. Good as a dessert or in smoothies, but for savory cooking always use canned YOUNG jackfruit in water/brine instead.
Dietary Perspectives
For Weight Loss
Jackfruit is moderate for weight loss at 95 kcal per 100g — lower than most starches but higher than vegetables. The key advantage: young jackfruit replaces calorie-dense pulled pork (250+ kcal/100g) with only 95 kcal while providing satisfying texture. Use it in tacos, sandwiches, and bowls where you'd normally use shredded meat. Watch portions of ripe jackfruit — at 19g sugar per 100g, it adds up. One cup (165g) has 157 calories. The 1.5g fiber helps with satiety but it's not particularly filling — pair with protein-rich sides.
For Athletic Performance
Jackfruit provides readily available carbs (23.3g/100g) useful for endurance activities. The 448mg potassium (10% DV) supports electrolyte balance and muscle function — comparable to bananas. Vitamin B6 (0.33mg, 19% DV) aids in glycogen metabolism. However, the protein content is too low (1.7g) for muscle recovery — always pair with a protein source post-workout. Best use: carb-loading meals before endurance events using ripe jackfruit, or as a meat-texture base for high-protein bowls using young jackfruit with added tempeh or chicken.
For Keto
Jackfruit is NOT keto-friendly: 23.3g total carbs and 21.8g net carbs per 100g far exceeds the 20g daily limit. Even a small 50g serving has 11g net carbs — over half of a typical daily keto allowance. The high sugar content (19g) will spike blood glucose and insulin, working against ketosis. For the pulled-pork texture that young jackfruit is famous for, use actual pulled pork (0g carbs), shredded chicken (0g), or hearts of palm (2.2g net carbs). If you're on a more relaxed low-carb diet (50-100g), a small portion can fit.
Frequently Asked Questions
How many calories are in jackfruit?
100g of jackfruit has 95 calories with 23.3g carbs, 1.7g protein, and only 0.6g fat. One cup of sliced jackfruit (~165g) has about 157 calories. Ripe jackfruit is sweet (19g sugar per 100g) while young/green jackfruit is mild and starchy — both have the same calorie count, but the texture and uses differ completely.
Is jackfruit a good meat substitute?
Young (unripe/green) jackfruit has a fibrous, stringy texture remarkably similar to pulled pork or shredded chicken — this is what made it famous in vegan cooking. However, it's NOT a protein substitute: only 1.7g protein per 100g vs 25g+ in meat. Use it for the TEXTURE, not for protein. Pair with beans, tofu, or seitan to complete the protein. Canned young jackfruit (in water or brine, NOT syrup) is the easiest starting point.
What does jackfruit taste like?
Ripe jackfruit: sweet, tropical, a mix of pineapple, mango, and banana. The aroma is strong and distinctive. Young/green jackfruit: mild, neutral, slightly starchy — it absorbs seasonings like tofu does, which is why it works as a meat substitute. The two stages are essentially different foods: ripe = fruit/dessert, young = savory/meat alternative.
Is jackfruit healthy?
Yes — good source of potassium (448mg, 10% DV — comparable to bananas), vitamin C (13.7mg, 15% DV), vitamin B6 (0.33mg, 19% DV), and magnesium (29mg). The fiber (1.5g) supports digestion. Low in fat (0.6g) and sodium (2mg). However, it's relatively high in sugar when ripe (19g per 100g) — be mindful if watching sugar intake.
Is jackfruit keto-friendly?
Not really — at 23.3g carbs and 21.8g net carbs per 100g, jackfruit is too high in carbohydrates for strict keto (20g daily limit). Even a small 50g serving has 11g net carbs. If you're on a more liberal low-carb diet (50-100g carbs), small portions may fit. For the pulled-pork texture on keto, consider using shredded chicken, pork, or hearts of palm instead.
How do you prepare jackfruit?
Ripe jackfruit: cut open (oil your knife — the latex is sticky), separate the yellow pods, remove the seeds (edible when roasted). Eat fresh. Young/green jackfruit: buy canned for convenience (drain and shred with forks). Season with BBQ sauce, taco seasoning, or curry paste. Common dishes: pulled 'pork' sandwiches, tacos, curries, biryani. Seeds: boil 20min or roast — taste like chestnuts.
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