Jackfruit: Calories, Nutrition Facts, and Health Benefits (2026)

Jackfruit contains 157 calories per 1 cup sliced (165 g), along with 2.8 g of protein and 38.3 g of carbohydrates. It offers 2.5 g of fiber, 31.5 g of sugar, and is notable for its potassium content, providing 739 mg per serving.

This page explores the nutritional profile of jackfruit, including its calorie content and health benefits. We will examine how it fits into various dietary goals and how it compares to other fruits.

Jackfruit Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the key nutritional facts for jackfruit per 1 cup sliced (165 g) and per 100 g.

Values are for 1 cup sliced (165 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	157	95	8%
Protein	2.8 g	1.7 g	6%
Carbohydrates	38.3 g	23.2 g	14%
Fiber	2.5 g	1.5 g	9%
Sugar	31.5 g	19.1 g	-
Fat	1.1 g	0.6 g	1%
Vitamin C	22.6 mg	13.7 mg	25%
Potassium	739 mg	448 mg	16%
Magnesium	48 mg	29 mg	11%
Vitamin B6	0.54 mg	0.33 mg	32%

About 88% of jackfruit calories come from carbohydrates, 7% from protein and 5% from fat.

Jackfruit by Health Goal

Here, we assess jackfruit's performance against common dietary goals, providing insights into its suitability for different nutritional needs.

Goal	Rating	Why
Weight loss	Fair	157 calories per serving with 2.5 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 20 per serving
Immunity	Good	Provides 22.6 mg vitamin C (25% DV)
Digestion	Good	2.5 g fiber per serving supports regularity
Heart health	Excellent	Potassium (739 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (2.8 g); best as a vitamin-rich choice, not a protein source

Jackfruit and Blood Sugar

Glycemic index: 55. Glycemic load: 20 per serving.

Jackfruit has a glycemic index of about 55 and a glycemic load of around 20 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Jackfruit Compares to Other Fruits

The comparison table highlights how jackfruit stacks up against other fruits in terms of calories, sugar, and fiber content.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Jackfruit	95	19.1	1.5	13.7
Mango	60	13.7	1.6	36.4
Banana	89	12.2	2.6	8.7
Pineapple	50	9.8	1.4	47.8

Jackfruit Myths, Checked

Jackfruit is a high-protein meat substitute , Misleading. Young jackfruit mimics pulled meat in texture but is low in protein, about 3 g per cup.

Jackfruit is low in sugar , False. Ripe jackfruit is high in natural sugar, about 31 g per cup.

How to Track Jackfruit

Fruit portions are easy to misjudge, and the difference between 1 cup of jackfruit and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log jackfruit accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of jackfruit?

One cup of sliced jackfruit (165 g) contains 157 calories, making it a relatively low-calorie fruit option.

Is jackfruit good for weight loss?

Jackfruit can be beneficial for weight loss due to its low calorie content and high fiber, which may help promote feelings of fullness.

Can people with diabetes eat jackfruit?

People with diabetes can eat jackfruit in moderation, as it has a glycemic index of about 55, which is considered moderate.

How much potassium is in jackfruit?

Jackfruit is high in potassium, providing 739 mg per cup, which supports heart health and muscle function.

Is jackfruit high in sugar?

While jackfruit contains 31.5 g of sugar per cup, it is naturally occurring sugar and is accompanied by fiber and nutrients.

Is jackfruit a good meat substitute?

Jackfruit is often used as a meat substitute due to its texture, making it a popular choice in vegetarian and vegan dishes.

Key Takeaways

• Jackfruit has 157 calories per 1 cup sliced.
• It contains 2.5 g of fiber, aiding digestion.
• Jackfruit provides 739 mg of potassium per serving.
• The glycemic index of jackfruit is about 55.
• It offers 22.6 mg of vitamin C, contributing to immune health.
• Jackfruit can be a versatile meat substitute in recipes.