Data source: USDA FoodData Central, SR Legacy, FDC 174687 (Jackfruit, raw).
Fun facts
- Jackfruit is the largest fruit that grows on a tree. A single fruit can weigh tens of kilos, growing straight off the trunk and thick branches.
- Ripe jackfruit is among the sweetest fruits: 19.1g of sugar per 100g, close to 5 teaspoons, with 95 kcal. It also has 448mg of potassium.
- Shredded young jackfruit has a meat-like texture, which makes it popular in vegetarian dishes. But it has only 1.7g of protein per 100g, so it cannot replace meat for protein.
- Vietnamese enjoy both firm, crunchy jackfruit and soft, juicy honey jackfruit. The seeds are boiled or roasted and taste nutty like chestnuts, and young jackfruit is braised or tossed in salads.
Choosing and storing
A ripe jackfruit smells strongly sweet, with wide, spread-out spikes that give a little when pressed. If buying ready-cut pods, pick evenly golden, dry ones that are not slimy or boozy. Keep pods in a sealed box in the fridge and eat within a few days, since the smell easily spreads to other food. Seeded pods can be frozen for smoothies.
Cooking it well
If you cut one yourself, rub a little cooking oil on your knife and hands so the sticky sap does not cling. Because jackfruit is so sweet, a few pods after a meal as dessert work better than a whole plate. Dried jackfruit chips at the market are usually vacuum-fried in oil, making them far more calorie-dense than fresh fruit. How to enjoy sweet fruit sensibly is covered in does fruit have too much sugar.
