Jackfruit: 10 Health Benefits, Nutritional Info & Recipes

Jackfruit is a fruit that can offer several health benefits, like combating constipation, promoting weight loss, managing blood pressure and preventing premature aging.

These benefits are due to the fact that jackfruit has excellent amounts of fiber, vitamin C and antioxidant compounds, like flavonoids, saponins, carotenoids and phenolic compounds.

Jackfruit has a strong aroma and sweet flavor, and can be consumed raw, dehydrated or added to recipes for juices, sweets and jellies. Jackfruit seeds can also be boiled, roasted or ground into flour for consumption.

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Health benefits

The main health benefits of jackfruit are:

1. Fighting constipation

Jackfruit is high in fiber, which promotes the formation of stool and promotes natural bowel movements, helping to combat constipation.

2. Managing blood pressure

Jackfruit contains potassium, a mineral that helps eliminate excess sodium from the body and contributes to normal blood pressure levels. See other foods that are high in potassium that you can add to your diet.

In addition, jackfruit also contains vitamin C, carotenoids and flavonoids, which are antioxidants that improve artery health and boost blood circulation, which can prevent high blood pressure.

3. Promoting weight loss

Because it is a great source of fiber, jackfruit prolongs the time it takes for food to be digested in the stomach. This can help to manage appetite throughout the day and promote weight loss.

It is important to highlight that, to lose weight, jackfruit should be incorporated into a healthy diet, associated with regular physical activity.

4. Preventing premature aging

Jackfruit contains vitamin C, flavonoids and carotenoids, which are antioxidant compounds that protect the skin from damage caused by excess free radicals. This can prevent the appearance of wrinkles, sagging and premature aging.

5. Preventing diabetes

Because it is rich in fiber, jackfruit slows down the absorption of carbohydrates from food. This can help to keep blood glucose levels normal, and thus prevent insulin resistance and diabetes.

Furthermore, the antioxidants present in jackfruit also optimize pancreas cells, which can improve insulin production and help to control glucose levels in people who already have diabetes.

6. Maintaining eye health

Jackfruit contains beta-carotene, lutein and zeaxanthin, carotenoids that protect the eyes from free radicals and UV rays from the sun. They can help to prevent conditions like cataracts and macular degeneration, a disease that reduces vision.

7. Preventing anemia

Because it is a great source of vitamin C, a nutrient that promotes iron absorption of iron from food, jackfruit can be consumed to fight anemia.

Also recommended: Vitamin C Foods: 21 Foods, Supplements & How to Consume tuasaude.com/en/vitamin-c-foods

Iron is essential for the production of hemoglobin, a component of red blood cells that is normally low in cases of anemia. Check-out a list of iron-rich foods that you can consume with jackfruit.

8. Boosting immunity

Jackfruit contains antioxidants, such as vitamin C, carotenoids and saponins, which strengthen and protect immune system cells from free radicals. These can help to protect the body from viral and bacterial infections.

9. Managing cholesterol

The fibers present in jackfruit reduce the absorption of fats in the gut, which can help to manage cholesterol levels and reduce the risk for cardiovascular diseases, like a heart attack and atherosclerosis.

Jackfruit also contains flavonoids and carotenoids, which are bioactive antioxidant compounds that prevent the oxidation of fat cells, which help to manage cholesterol levels.

10. Boosting mood

As it contains good amounts of carbohydrates, jackfruit provides energy for the brain, improving mental disposition.

Furthermore, this fruit can also be a great pre-workout option for those who practice activities, increasing energy and strength during training.

Can jackfruit cause weight gain?

When consumed in a healthy diet and part of an active lifestyle, jackfruit does not cause weight gain or interfere with weight maintenance or weight loss.

However, when consumed in large quantities, and is part of an unbalanced diet and a sedentary lifestyle, jackfruit can lead to weight gain.

Nutritional information 

The following table contains nutritional information for 150 g, which is equivalent to 1 cup of jackfruit tea:


1 cup of jackfruit tea (150g) 


143 calories


35 g


2.6 g


0.9 g


2.3 g


676 mg

Vitamin C

20.7 mg


92.1 mcg

Luthein + zeaxanthin

237 mcg

It is important to highlight that to obtain the benefits of jackfruit, you must maintain a balanced and healthy diet and practice physical activity regularly.

How to eat

Ripe jackfruit can be consumed fresh or dehydrated, or used in recipes for juices, ice creams, jellies and sweets. 

Jackfruit seeds can also be consumed boiled, roasted or ground into flour, which can be used to make cake, bread, pie and cookies.

Although there is no specific recommended amount of daily jackfruit consumption, the minimum daily fruit recommendation is 2 to 3 servings, which corresponds to between 160 and 240 g per day.

Jackfruit contains latex, a type of “glue” that sticks very easily and, therefore, it is advisable to grease utensils and/or hands with soybean oil or olive oil, for example, before handling this fruit.

Healthy jackfruit recipes

Some healthy recipes with this fruit are jackfruit meat and jam:

1. Cooked jackfruit


  • 2 cloves of chopped garlic
  • ½ chopped onion
  • 1 tomato chopped into cubes
  • 1 and ½ cups of jackfruit
  • 1 tablespoon of chopped green chilli
  • Salt and black pepper to taste
  • Water
  • 2 tablespoons of olive oil


Remove the peel and cut the entire jackfruit pulp, with the seeds, into medium cubes. In a pressure cooker, sauté the garlic and onion in olive oil. Add the jackfruit pulp and seasonings and cover the jackfruit with water.

Bring to a boil and cook for 10 minutes under pressure. If you prefer, you can remove the seeds. Then wait for it to cool and use this pulp in to replace meat in various meat dishes.

2. Jackfruit jam


  • 40 seedless ripe jackfruit berries
  • 1 cup of sweetener for the oven and stove
  • 2 cups (tea) of water
  • 6 cloves.


In a pressure cooker, place the jackfruit pulp, water, cloves and sweetener, and cook over medium heat for 10 minutes under pressure.

Remove the pot from heat and wait for it cool. Transfer the jam to a container with a lid and store in the refrigerator.