Jackfruit, properties and benefits of the fruit of vegans

Jackfruit is a tropical fruit with a very exotic appearance. In addition, it brings us many benefits to our health. Find out which ones.

What is jackfruit?

The jackfruit (Artocarpus heterophyllus) is also known as jaca, nanca, nanjea, panapén, jack or jackfruit.

The skin of these fruits have a rough green or brown appearance. Inside it has a yellow or orange pulp in the form of segments. Each of its segments contains a seed that we will talk about later.

It is sweet with a touch of acidity. Its flavor may be reminiscent of other fruits such as mango, banana , apple, custard apple or orange.

It is about the size of a watermelon. That is, it is a large fruit. In fact, it is considered one of the largest fruits. It may weigh more than 20 kg, although it is normal to weigh more than 10 kg.

It is from the soursop family that has a similar appearance, but is distinguished above all by its size and pulp.

The seeds of the jackfruit or jackfruit are also edible and have a very complete nutritional value , highlighting carbohydrates, lipids and proteins.

Origin of the jackfruit

The jackfruit (Artocarpus heterophyllus) is a tropical fruit of Asian origin that comes from southern regions of India, Malaysia and Indonesia.

It is the national fruit of Bangladesh .

Jackfruit cultivation

It is grown in regions of Bangladesh, India, Indonesia, Jamaica, and Vietnam. In addition to the Caribbean and Central American countries. In Mexico it is increasingly common to see plantations of these fruit trees.

The jackfruit tree is one of the fruit trees belonging to the Moraceae family and needs a warm climate to grow. These fruit trees take up to seven years to bear fruit, which can reach up to 200 fruits per year per tree. In addition, it does not require reseeding, it is resistant and needs little care.

The jackfruit fruit tree is produced in large quantities in southern regions of India. An area that you must visit if you want to see large crops of these curious fruit trees.

Jackfruit season

The fruit trees of the jackfruit, jackfruit or jackfruit have two agricultural cycles: autumn-winter and spring-summer. Of course, in agricultural areas with production such as regions of Asia, the Caribbean or Central America such as Mexico.

How to buy jackfruit?

We can find these types of fruits in trusted supermarkets or greengrocers. Although it is difficult to see this fruit in certain countries, the online sale of fruits makes it easier and easier to qualify for this kind of fruit.

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It can also be purchased packaged in cans, a recommended option to buy a smaller portion of this ingredient, ideal to use in your recipes. As a result, we will have this food well preserved, although it is much more advisable to eat raw and seasonal fruit.


Ideally, keep the jackfruit in the fridge. It is true that, sometimes, due to its large size, it does not fit us. As a consequence, we have to choose to store it in containers once it has been cut into segments that we can then eat raw or in recipe preparations.

We can also leave it out of the fridge, in a cool place without direct light. It will ripen faster, but it is not a problem if we are going to consume it soon.

We also have the option of keeping it in the freezer if we need to keep it for a longer period of time. To defrost it, put it in the fridge and allow the time necessary for it to defrost.

How do you eat jackfruit?

It is a food that is not widely exported. In the countries where it is grown, it is traditionally consumed in recipes for purees, soups, jams and even ice cream.

We can consume it between meals or as a dessert for our main meals. We can also use this food as an ingredient in different recipes. We can highlight recipes such as stir-fries, stews or jackfruit or jackfruit tacos. They are very healthy recipes and a delicious option that does not have meat. It is a food that you should include in your diet if you are vegan or vegetarian.

When it comes to eating it curd, it is ideal that it is more mature, since it tastes sweeter and is more palatable. When it is more mature, its color darkens, staining its pulp brown.

However, if the pulp is less ripe, we can use it for cooking, as it is more insipid with a more neutral flavor. In this case, we have to spice it up well by adding other ingredients in the recipe.

The seeds can be roasted like chestnuts, boiled or ground into flour. Even this fruit is a substitute for meat, highly appreciated by vegetarians or vegans.

What does jackfruit taste like?

This particular food that is sweet and also somewhat acidic. When we eat it, it gives us the sensation of eating several fruits at the same time, thanks to its characteristic flavor.

It is known as the all-fruit flavored fruit. That is why when we savor it it reminds us of banana, mango, peach or peach, pineapple, orange or kiwi.

Properties of jackfruit

These fruits are among the fashionable foods of recent years. Highly valued among vegetarians or vegans for its high protein content , approximately 10%.

As a consequence, it can be a vegetable alternative to meat. Consequently, it is highly appreciated by the collective that does not want to eat meat.

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In addition, jackfruit (Artocarpus heterophyllus) is very rich in fiber . Its sugar levels are low, although if there are diabetes problems, it should be consumed under the supervision of a nutritionist.

It is an important source of carbohydrates, proteins, fats, vitamins and minerals , highlighting iron and calcium. It also highlights the concentration of antioxidants.

Preclinical studies published in Food Research International have shown that jackfruit has antioxidant, anti-inflammatory, antibacterial, anticariogenic, antifungal, antineoplastic, hypoglycemic and healing effects.

Likewise, it also provides us with carotenes to our diet that causes the levels of vitamin A in our body not to drop.

Average nutritional value per 100 grams of jackfruit

Calories95 kcal
Total fat 0,4 g
Cholesterol0 g
Carbohydrates 24 g
Dietary fiber 1,6 g
Sugars 18 g
Protein 1,6 g
Vitamin A110 IU
C vitamin13,7 mg
Vitamin B924 µg
Football 24 mg
Potassium448 mg
Iron 0,2 mg
Match21 mg
Sodium2 mg
Magnesium 29 mg

Benefits of jackfruit

Thanks to the nutritional properties that jackfruit gives us, the WHO recommends its consumption. Of course, it is a food that you must include in your diet if you want to do without meat.

Among the benefits it brings us, we can highlight the following:


Jackfruits are rich in antioxidants that help us neutralize free radicals.

Healthy cardiovascular system

Thanks to the phytosterols, polyphenols and the fiber it provides, it can be beneficial in reducing high blood cholesterol.

Healthy eyesight

It provides us with vitamin A, a perfect nutrient that promotes good eye tissue health.

Increase our defenses

It is a food that thanks to its contribution of vitamin C and other antioxidants, favors the increase of natural defenses in our body.

It is very good against colds thanks to its contribution of vitamins.

Intestinal regulator

It is a food that provides us with a large amount of fiber to our diet, which is why it favors intestinal transit in a natural way.

For healthy bones

It is a fruit rich in calcium and magnesium, essential nutrients that you must take if you want to maintain healthy bones.


We are facing a tropical fruit that can be very curious for some who are not familiar with it. It is also a breath that is commonly consumed by vegetarians around the world.

Both in a delicious recipe and in raw form, jackfruit is a food that you should include in your diet for its nutritional contribution and for its versatility in the kitchen.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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