Benefits of jackfruit and healthy and tasty recipes with it

Jackfruit is a real wild card for the health of the body. In addition to being tasty, it has specific benefits, such as aiding in intestinal transit and preventing heart disease.

We can also say that this food satiates fast, prevents anemia and also gives energy to the body. All these effects are the result of the nutritional composition, abundant in fiber, minerals and vitamins.

In the kitchen, it can be consumed straight, as candy and even ice cream. Another important information about this fruit is that it can be used in its entirety, using not only the pulp, but also its stone.

What are the health benefits of jackfruit?

Consuming fresh and ripe fruit is beneficial to the body as it is basically made up of water, proteins, fiber and carbohydrates. Calcium, potassium, iron and vitamin C and A are other nutrients present. ( 1 )

Prevents anemia

In 100 grams (g) of ripe jackfruit there is from 0.5 to 1.1 milligrams (mg) of iron. Therefore, the recurrent consumption of this fruit can prevent the development of anemia , a condition of multifactorial origin, but whose main cause is the deficiency of this mineral. ( 1 , 2 , 3 )

For those who don’t know, iron is the most present metal in the body and participates in several functions of the human body. One of these activities is in the formation of red blood cells, called hemoglobins. Anemia is the low blood concentration of these cells.

This nutrient is also involved in the body’s immune function and cognitive development in children. For all that, it is important to consume not only this fruit, but other foods of plant and animal origin, such as eggs , cereals, beans and beets . ( 3 , 4 )

Helps intestinal transit

Another benefit comes from the dietary fiber present in this food, making it a good laxative . The high fiber content helps bowel movements, preventing problems such as constipation. Not to mention the reduction in exposure to chemical substances that cause colon cancer, since the fruit helps protect the mucosa in this region. ( 2 )

Protect the cells

Jackfruit has compounds such as carotenoids, phenolics and flavonoids. All these elements are called antioxidants and act in cell defense. This type of action protects the body and biomolecules against damage caused by excess free radicals.

Few people know, but the human body has free radicals that, to some extent, are not harmful to health. However, environmental conditions and a poor diet can significantly increase these molecules, causing oxidation (degradation) in healthy body cells.

That’s why it’s necessary to have a healthier life, especially with regard to food in daily meals. Foods considered antioxidants prevent the action of free radicals and protect the body against degenerative diseases and even premature aging. ( 2 )

Prevents heart disease

Being rich in potassium, this fruit helps lower blood pressure and reverse the effects of sodium. This last mineral, abundant in our table salt, not only causes blood pressure to rise, it can also affect the health of the heart and blood vessels.

The International Journal of Food Science reiterates this statement pointing out that jackfruit contains functional compounds with the ability to reduce various diseases, such as high blood pressure , heart disease and stroke. The presence of vitamin B6 also helps to reduce levels of homocysteine ​​in the blood, a type of amino acid related to the development of coronary heart disease. ( 2 )

strengthens the bones

Bone loss can be avoided with the consumption of jackfruit, since the fruit is a source of potassium. There is also in the composition the presence of important minerals, such as magnesium and calcium. Together, these nutrients strengthen bones and prevent diseases such as osteoporosis. ( 2 )

protects the skin

Another benefit of this food that may surprise many is skin protection. Its consumption provides the body with sufficient doses of vitamin C to prevent damage from the natural aging process and prolonged exposure to the sun. All this because this nutrient is important in the production of collagen, a substance responsible for giving firmness and strength to the skin. ( 2 )

Provides energy

Finally, jackfruit is indicated for those who want to have more energy throughout the day. That’s because 25% of 100 g of this fruit is made up of carbohydrates. This nutrient has an energetic function, being especially adopted in the diet of athletes. ( 1 , 5 )

Does this fruit make you fat?

In 100 grams of raw jackfruit there are 88 calories. In addition to being a low-calorie fruit, it is also rich in dietary fiber , especially pectin. This substance is characterized by its viscosity and by contributing to increased chewing, thus helping to reduce appetite. Therefore, it can contribute to weight loss and has a protective effect against obesity. ( 1 , 6 , 7 )

Benefits of jackfruit kernels

Like the pulp, the stone of this fruit has some benefits. One of them is the strengthening of immunological activities thanks to the presence of a protein called jakalin. To give you an idea, the protein content of this vegetable is as high as that of red meat and fish.

In addition, jackfruit seeds also have a high antioxidant power, protecting the body’s cells against diseases and premature aging. This is all because they have phenolic compounds that block the action of free radicals. ( 1 ) Finally, because they are rich in fiber, they help in the weight loss process. ( 8 )

How to use?

The seeds can be eaten boiled, roasted in the oven or roasted over the coals. They can also be crushed and the powder can be used as a substitute for wheat flour in the preparation of cookies and even bread. ( 8 )


Jackfruit pulp is versatile in the kitchen and can be used in savory or sweet recipes.

Jackfruit meat

This jackfruit meat recipe is by chef Iracema Bertoco, from the European Center. And the best thing is that you can make and use it as a coxinha filling, in sandwiches and pastries or even to complement a main dish.


  • 500 g of jackfruit meat (cooked and shredded green jackfruit)
  • 50 ml of oil
  • ½ onion
  • 1 clove of garlic
  • 1 bunch of chives
  • 1 puff of turmeric
  • pepper to taste
  • Salt to taste.

Preparation mode

Start by sauteing the onion and garlic in oil. Then add the jackfruit meat and other ingredients. Finish with the chives. Book it and use it as you wish.

Ice cream


  • 2 cups (of tea) of seedless soft jackfruit
  • 1 cup and ½ (tea) of demerara sugar
  • 4 tablespoons of cornstarch
  • 500 ml of coconut milk
  • 2 cups (of tea) of water.

Preparation mode

Mix all ingredients in a blender. Then take the mixture to a pan and leave it on low heat, stirring until it thickens. Then put it in a container and let it cool. Once the ice cream is cold, cover it and place in the freezer.

The next step is to put it back in the blender after freezing, to get a creamy consistency. Once that’s done, return the mixture to the freezer and then enjoy your ice cream.

Twelve of jackfruit


  • ½  jaca
  • ½ cup (of tea) of demerara sugar
  • ¼ cup (of tea) of water
  • 1 teaspoon of lemon juice
  • nail units .

Preparation mode

Remove the seeds from the jackfruit and reserve the pulp. Afterwards, melt the sugar in a pan, adding the water afterwards. Let it create a uniform syrup and add the jackfruit. Finally, add the lemon and cloves, leaving the sweet to cook for 15 minutes, stirring occasionally. Once cooled, it will be ready to be served. ( 9 )

Fruit information

Originally from Asia, it has the scientific name Artocarpus heterophyllus Lam. Jackfruit fruits are the largest in existence and have an intense flavor and aroma, characteristics that make the consumer either love them or hate them. ( 10 )

Types of jackfruit

In Brazil, three varieties are cultivated, they are: hard jackfruit, soft or butter. In the first example, also called crunchy, the fruit is much larger than the other types, weighing from 15 to 40 kilos, and as the name says, it has a rigid consistency.

The soft variety has sweeter berries, smaller fruits and less latex. Butter jackfruit, in turn, has an intermediate consistency, with sweetened segments and is very common in Rio de Janeiro. ( 10 )

Is the bark also edible?

Despite being rich in fiber, calcium and pectin, the peel of this fruit is not ideal for human consumption as it also has latex. For these reasons, it is often used in animal feed. ( 1 )

How to open a jackfruit?

Opening a jackfruit can seem like a challenge, whether because of the size or the latex that the fruit has. But for these cases there are practical solutions. For example, before you start cutting, apply cooking oil to your hands, knife and countertop so the fruit won’t stick.

To cut, start by making a circle at the top, then cut from top to bottom, dividing the fruit in half. Finally, just remove the berries and enjoy every bit of jackfruit.

Can you freeze ripe fruit?

The buds can be frozen if you want them to last longer.

Jackfruit harm

No harm caused by jackfruit was found. However, it is recommended that those with diabetes eat this fruit in a balanced way. ( 11 )

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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