Jackfruit Calories & Nutrition Calculator

Ripe jackfruit has 95 kcal per 100g — just below banana (89 kcal) and significantly more than mango (60 kcal, +58%), guava (68 kcal, +40%), and more than double papaya (43 kcal). The calorie density comes almost entirely from 23.3g of carbohydrates, of which 19.1g are sugars (9.5g glucose + 9.2g fructose + 0.42g sucrose). Only 1.5g starch and 1.5g fiber make up the rest ^[1].

One cup of sliced ripe jackfruit (165g) delivers 157 kcal — equivalent to a medium banana or two small apples. For a fruit, this is substantial. People tracking caloric intake should measure portions carefully, as 200g of jackfruit (roughly 8 bulbs) already provides 190 kcal before any accompaniments.

For food journaling, ripe jackfruit is closer to a banana-class energy food than a light fruit like watermelon (30 kcal/100g) or strawberries (33 kcal/100g). Log it with portion precision — even a casual handful of 4–5 bulbs (100–125g) contributes 95–119 kcal.

Young green jackfruit (canned in brine) has approximately 36 kcal per 100g — less than 40% of the ripe fruit's 95 kcal. The sugar content drops dramatically from 19.1g to approximately 3g, while fiber increases from 1.5g to 3.6g per 100g. This nutritional flip makes young jackfruit function as a low-calorie vegetable rather than a fruit ^[1].

The stringy, fibrous texture of young green jackfruit mimics pulled pork or shredded chicken, which is why it's used globally as a plant-based meat substitute. In Indian cooking, raw green kathal has been used in curries and biryanis for centuries — long before the Western plant-based meat trend.

For food journaling, always specify which form you're logging: ripe jackfruit is a calorie-dense fruit; young green jackfruit is a low-calorie vegetable. The difference per 200g serving is 190 kcal (ripe) vs. 72 kcal (young green) — a 118 kcal gap from the same botanical species.

Ripe jackfruit has 448mg potassium per 100g — 10% of the daily value and 25% more than a banana (358mg/100g). One cup of sliced jackfruit (165g) provides 739mg potassium — 16% of the daily value. Among common fruits, only avocado (485mg), kiwi (312mg), and pomegranate (236mg) are regularly discussed as potassium sources — but jackfruit surpasses most of them ^[1].

The potassium-to-sodium ratio is remarkable: 448mg potassium to just 2mg sodium per 100g, a ratio of 224:1. This is one of the highest ratios among common foods, exceeded only by fruits like bananas and some dried fruits. Note that canned young jackfruit in brine has significantly more sodium (161mg) due to the salt in the brine.

For food journaling, jackfruit is a meaningful potassium contributor that's often overlooked. If tracking potassium intake (daily target: 4,700mg), a cup of jackfruit provides 739mg — more than a medium banana (422mg) and competitive with a small potato (738mg).

Ripe jackfruit provides 0.33mg vitamin B6 per 100g — 19% of the daily value. This is exceptionally high for a fruit: apples deliver 0.04mg (2%), oranges 0.06mg (4%), grapes 0.09mg (5%), and even bananas — known for B6 — provide 0.37mg (22%). Jackfruit essentially matches banana's B6 contribution ^[1].

Combined with 0.92mg niacin (6% DV) and 0.11mg thiamine (9% DV), jackfruit has a stronger B-vitamin profile than most tropical fruits. This gives jackfruit a more complete B-vitamin profile per serving than typical snack fruits like watermelon or pineapple.

For food journaling, if B-vitamin intake matters, jackfruit's B6 contribution (0.33mg per 100g) is worth noting. One cup (165g) provides 0.54mg vitamin B6 — nearly a third of the 1.7mg daily requirement. This is a nutrient advantage that jackfruit uniquely holds among tropical fruits.

Jackfruit's 1.72g protein per 100g is modest by any protein food's standard, but it's the second-highest among common tropical fruits — behind guava (2.55g) and ahead of passion fruit (1.46g), banana (1.09g), and mango (0.82g). One cup of jackfruit (165g) provides 2.8g protein — roughly 6% of the daily value ^[1].

This protein content is part of why young jackfruit works as a meat substitute in texture, though it cannot replace meat nutritionally. A 100g serving of pulled young jackfruit in brine provides only ~0.5g protein — you would need a legume- or grain-based protein source alongside it for a nutritionally complete meal.

For food journaling, do not count jackfruit as a significant protein source. Its value is in potassium, vitamin B6, and vitamin C. When using young jackfruit as a meat substitute in curries, log the actual protein from accompanying dal, nuts, or paneer separately.