Is Jackfruit Good for Weight Loss? A Lowdown on This Exotic Fruit

Jackfruit – some love it and some love to hate it. Can everybody eat it – even those on a diet? Is jackfruit good for weight loss? Let's see.

Jackfruit is so exotic and versatile, isn’t it? A delicious savoury food when raw and a sweet, moreish fruit when ripe, what’s not to like about it? Does it have any other health benefits? Is jackfruit good for weight loss? Let’s dive right into it. 


Nutritional Profile of Jackfruit

The nutritional profile for 100 g of raw jackfruit according to the United States Department of Agriculture (USDA) is provided in this table.

Water73.5 g
Energy95 kcal
Protein1.72 g
Carbohydrate23.2 g
Fibre1.5 g
Fat0.64 g
Sugars19.1 g
Calcium24 mg
Potassium448 mg
Manganese0.043 mg
Iron0.23 mg
Sodium2 mg
Zinc0.13 mg
Copper0.076 mg
Vitamin C (Ascorbic Acid)13.7 mg
Vitamin B1 (Thiamin)0.105 mg
Cholesterol0 mg

Ripe jackfruit contains more protein and carbohydrates when compared to raw jackfruit. Both forms have numerous health benefits.


Did You Know!
  1. Jackfruit is a multi-fruit made of hundreds of flowers, and the “ripe, sweet fruit” you eat is actually the petal of the flower!
  2. Raw Jackfruit is a popular meat substitute accepted and enjoyed across the world.


What are the Benefits of Jackfruit for Weight Loss?

Jackfruit can be a part of a balanced diet for weight loss. Jackfruit’s benefits for weight loss are due to the nutritional content present in it. Here are a few ways in which jackfruit may help with weight loss.

Good Source of Fibre

Jackfruit has a decent amount of fibre, with 1.5 g of fibre found in 100 g of the fruit. Consuming fibre-rich food helps in boosting your digestion and keeps you full for longer. Fibre absorbs water and swells up in your stomach and intestine, keeping you satiated for an extended period and preventing frequent hunger pangs. This helps in lowering your overall calorie intake and thus promotes weight loss. 

Further, high-fibre foods can take longer to chew, which gives your body more time to realise when you are full and can help prevent overeating. 

Good Source of Protein

Jackfruit has a good amount of protein, with 1.72 g of protein in 100 g of the fruit. Protein increases your level of satiety by reducing the levels of hunger hormone ghrelin and increasing the levels of peptide YY, a hormone that makes you feel full. This prevents you from overeating and reduces your calorie intake. 

Also, more calories are burned during the digestion of protein, which leads to less calories stored in the body. Thus, protein intake promotes weight loss.

Low in Fat

Jackfruit contains nearly no fat, with 0.64 g of fat in every 100 g of fruit. Thus, jackfruit can be a valuable addition to your weight loss diet with its impressive vitamin, mineral and fibre content, without adding any fat to your meals.

Lesser Calories Than Meat

A calorie-deficit diet is the key to weight loss. Raw jackfruit can be considered a healthy substitute for meat as it is lower in calories than most meat types. 100 g of jackfruit contains only 95 calories as compared to 250 calories in 100 g of pulled pork in sauce. 

Thus, jackfruit can be used in place of meats in your meals. Several studies suggest that choosing a more plant-based diet in favour of meat can help with weight loss. Therefore, foods such as jackfruit can be a healthy addition to your weight loss diet.

When and How Much Jackfruit Can You Eat in a Day for Weight Loss?

When to Eat Jackfruit for Weight Loss: 

You can eat jackfruit at any time of the day, whether it is cooking raw jackfruit for your main meals or munching on ripe jackfruit arils as mid-meal snacks.

How Much Jackfruit to Eat in a Day for Weight Loss: 

Jackfruit can help you with weight loss. However, it is still composed mainly of carbohydrates and contains a decent amount of calories, so you should watch out for the portion size. Limit your jackfruit intake to one cup (about 165 g of jackfruit slices) per day to lose weight. 

How to Eat Jackfruit for Weight Loss?

Jackfruit is a versatile fruit and can be eaten raw as well as ripe.

  • Raw jackfruit can be cooked and incorporated into curries, soups, sandwiches, tacos, and grain bowls.
  • Ripe jackfruit is sweet and can be eaten as it is, or added to yoghurt, oatmeal, desserts or smoothies.

What are the Risks of Overconsumption of Jackfruit?

With jackfruit, calories and carbohydrate content may not be a problem when consumed in moderate portions. However, overconsumption of jackfruit may cause a few health issues. If you are still wondering what the disadvantages of eating jackfruit in excess are, read on. 

  • The high fibre content in jackfruit may cause flatulence, bloating, and indigestion if consumed in excess. 
  • Avoid eating jackfruit if you have a latex or birch pollen allergy as it has been known to cause allergic reactions in some individuals. 
  • The high potassium content in jackfruit can be harmful if you have acute kidney failure or chronic kidney disease (CKD). There is a high risk of potassium building up in the bloodstream, leading to hyperkalemia.
  • Jackfruit has the potential to lower blood sugar levels. Thus, those with diabetes should consult their doctor before incorporating jackfruit into their diet.
  • There are reports that certain chemicals in jackfruit could interfere with medications used during surgery and make the patient feel drowsy. Thus, if you are scheduled for surgery, avoid jackfruit or consult your doctor before eating it.

What are the Other Health Benefits of Jackfruit?

  • Jackfruit is rich in immune-boosting vitamins such as vitamins A and C. This helps improve immunity in your body and protects against viral infections.
  • Jackfruit is rich in antioxidants, which can prevent cell damage caused by free radicals and oxidative stress. This is known to prevent ageing.
  • Jackfruit has a medium glycaemic index of about 50 to 60, which means it does not cause a spike in blood sugar levels. It also contains fibre and protein, which delays the absorption of sugar into the bloodstream and may help stabilise your blood sugar levels. 
  • Jackfruit contains various antioxidants such as vitamin C, carotenoids and flavanones that prevent inflammation in your body and may help prevent the development of chronic diseases, such as heart disease and Type 2 Diabetes.
  • The potassium and fibre content of jackfruit can help promote heart health.

Don’t Have Time To Read?

  • Jackfruit is an exotic fruit full of nutrients and used as a meat substitute across the world. 
  • Jackfruit has a good amount of dietary fibre and protein and is low in fat. It also has fewer calories. Thus, jackfruit can keep you feeling full for longer, reduces overall calorie intake and helps with weight loss. 
  • Jackfruit can be had at any time of the day. Unripe jackfruit can be cooked and added to curries, soups, tacos and grain bowls. Ripe, sweet jackfruit can be had as it is or added to salads and smoothies.
  • Overconsumption of jackfruit may cause flatulence, bloating, and indigestion. Avoid having jackfruit if you have a latex or birch pollen allergy. Those with diabetes, chronic kidney disease, or with surgery scheduled should also avoid it. 
  • Jackfruit has numerous other health benefits. It boosts immunity, prevents ageing, helps stabilise blood sugar levels and reduces the risk of heart disease and Type 2 Diabetes.
  • Use the Phable Care App to consult India’s leading nutritionists and dieticians to get real-time remote care from the comfort of your home. Check out our store to order healthy treats, weighing scales, fitness bands, and more! We also have a Weight Management Program which provides 360º care. Start your weight management journey with Phable.

Friendly Asked Questions

Does jackfruit increase belly fat?

No, jackfruit does not increase belly fat or weight if consumed in moderation. In fact, it may help you lose weight. It is a good source of fibre and protein and low in fat, which makes it an ideal choice for a weight loss diet. 

Is jackfruit high in sugar?

Yes, jackfruit is a fruit and has quite a bit of natural sugar. 100 g of raw jackfruit has 19/1 g of sugar in it. However, because of its fibre content, which is about 1.5 g every 100 g, it has a low to medium glycemic index (GI) of 50 to 60 and does not cause blood sugar spikes, when consumed in moderation. 

Is cooked jackfruit good for weight loss?

Yes, cooked jackfruit can be good for weight loss when prepared by a healthy method. Raw jackfruit can be cooked and used in curries, soups, and sandwiches. The fibre and protein content of cooked jackfruit can be beneficial for weight loss.

Is ripe jackfruit good for weight loss?

Yes, ripe jackfruit is good for weight loss. Ripe jackfruit has a similar nutritional profile to raw jackfruit. The fibre and protein content of ripe jackfruit can help keep you satiated for a long time and prevent overeating. Thus, it helps in weight loss.

Are jackfruit chips good for weight loss?

No, jackfruit chips are not good for weight loss. Jackfruit is rich in nutrients such as protein and fibre that can help with weight loss, but the process of frying the chips alters the nutritional composition of jackfruit and adds to the calorie count. Thus, jackfruit chips may not be able to help you with weight loss.

Is jackfruit high in protein?

Jackfruit has a decent amount of protein. 100 g of raw jackfruit has 1.72 g of protein. 

Is jackfruit good for weight loss?

Yes, jackfruit is good for weight loss. It is a good source of protein and fibre, which fills you up for longer and helps decrease your overall calorie intake. Thus, it is an ideal choice for a weight-loss diet.