Jackfruit
FruitThe largest tree fruit in the world: a giant tropical fruit with soft yellow bulbs and an aroma that mixes banana and pineapple. Ripe jackfruit has a relatively high glycemic index (≈75) because its sugars are broken down quickly, which calls for strict attention to portion size.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Stick to two or three bulbs of ripe fruit as a set snack, and eat them with a source of protein or nuts to slow the absorption of their sugars.
Best preparation methods
Green (unripe) jackfruit is used as an amazing plant-based meat alternative in savoury dishes (such as tacos and stews); unripe jackfruit is very rich in fibre and its starch is absorbed much more slowly than ripe fruit.
Important Nutritional Note
Jackfruit is rich in potassium and vitamin A; for people with diabetes or watching their weight, cooked green jackfruit is the better choice, and ripe or syrup-canned jackfruit is best kept small.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (100 g) |
|---|---|---|
| Calories | 95 kcal | 95 kcal |
| Protein | 1.7 g | 1.7 g |
| Carbohydrate | 23.2 g | 23.2 g |
| Available carbohydrate | 21.7 g | 21.7 g |
| Fat | 0.6 g | 0.6 g |
| Dietary fibre | 1.5 g | 1.5 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Fruit with a glycemic index (29), it ranks 29 (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is Jackfruit good for weight loss?
It can fit a balanced plan with portion control: a 100 g portion gives 95 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Jackfruit affect blood sugar?
Its glycemic index is 75 (High), a clinically reviewed estimate rather than a laboratory measurement. A typical 100 g portion has a glycemic load of 16.3 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Jackfruit?
A typical 100 g portion of Jackfruit provides about 95 kcal, 1.7 g protein, 23.2 g carbohydrate, 0.6 g fat and 1.5 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.