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Have You Tried Jackfruit, Yet?


photo of ripe jackfruit
Ripe jackfruit reminds me of mangoes

What is Jackfruit?

My friend, Eliza, recalls making fried jackfruit and banana spring rolls with brown sugar in her native Philippines. She says the boiled seeds make a nice snack that tastes like sweet potato.


Native to southeast Asia, jackfruit is the largest tree fruit in the world. Knobby and yellowish green on the outside, most jackfruit weigh in at 10 - 25 pounds although it can grow up to 100 pounds.


fresh jackfruit at an Asian market
Jackfruit at a market in Asia

Is Jackfruit Nutritious?

Jackfruit is rich in vitamin C and B-complex vitamins, magnesium, potassium, copper and iron. From a protein perspective, jackfruit provide 6 of the 9 essential amino acids, as well as arginine and cystine-pretty impressive for a fruit. While most of the calories come from carbohydrates (primarily glucose and fructose), one half cup of unripe jackfruit provides 25% of the recommended daily allowance for fiber. Fiber not only aids in digestion, it slows the conversion of carbohydrates into glucose thereby avoiding the insulin spike typically associated with monosaccharides aka simple sugars.


According to a 2019 article in the International Journal of Food Science, “Phytonutrients such as lignans, isoflavones, and saponins in jackfruit contribute to its anticancer, antihypertensive, antiulcer, and antiaging properties. They prevent the formation of cancer cells in the body and fight against stomach ulcers.” It also supports eyes, bones, muscles, and nerve functions.


closeup photo of unripe jackfruit
Canned unripe jackfruit after rinsing

Back home in the Philippines, Eliza enjoyed treats made from sweet, ripe jackfruit. Unripe jackfruit is pale and bland. Its stringy texture shreds like pork making it is a popular meat alternative. The mild flavor allows chefs to experiment with different spices and flavor profiles. Sautéed with cumin, chili powder, paprika, onion, bell pepper and mushrooms, jackfruit makes delicious carnitas.


my jackfruit carnitas with fresh pineapple
My jackfruit carnitas with fresh pineapple and plant-based sour cream

My jackfruit salad with apples and celery
My jackfruit salad with apples and celery

Where to Find Jackfruit

While it is not widely available in the U.S. (yet), you may be able to find fresh jackfruit at Asian markets. Due to the size and stickiness, I prefer to buy jackfruit canned in brine. Just give it a good rinse in the colander and it is ready for cooking.


Ripe jackfruit is available in the freezer section of some grocery stores. Blended into smoothies, the taste and color remind me of mangoes or peaches.

If you find jackfruit products that are pre-cooked and seasoned, be sure to check the label for sodium and added sugar.


How to Prepare Jackfruit

There are scads of jackfruit recipes available online. Here are two of my favorites.

If this amazing fruit is new to you, let me know what you think of it. If you already know jackfruit, send me your favorite recipe.



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