Jackfruit (Artocarpus heterophyllus)
OriginThe Giant from the Western Ghats
Jackfruit grows directly on the trunk and thick branches - thin twigs would not be able to support its weight.
The jackfruit originates from the rainforests of the Western Ghats on the southwest coast of India and has been cultivated there for thousands of years. It is the national fruit of Bangladesh and the official state fruit of the Indian state of Kerala. A single tree can bear over a hundred fruits a year, which usually weigh between 5 and 25 kilograms, with record specimens weighing considerably more.
In its native region, it's a staple food during times of famine – ripe as a fruit, unripe as a vegetable in curries, the seeds roasted like chestnuts. It became known in Europe around 2015 when food blogs discovered the unripe fruit as "pulled jackfruit." Here, it's usually sold pre-cooked in cans or pouches; fresh fruit is only available in Asian markets.
To useWhat jackfruit can do for you
100 g of ripe fruit pulp provides approximately 95 kcal, about 19 g of sugar, 1.5 g Dietary fiber, approximately 13 mg of vitamin C, plenty potassium (around 450 mg), magnesium and vitamin B6. Ripe jackfruit is therefore a sweet, energy-rich fruit – comparable to a banana.
It looks different when unripe: The young fruit has hardly any sugar and hardly any calories, but only around 1 to 2 g. protein Per 100g, chicken provides roughly ten times as much protein, and tofu about eight to ten times as much. Those who replace meat with pulled jackfruit must therefore supplement their protein intake in other ways – for example, with beans, lentils, tofu, or tempeh. Nevertheless, as a high-fiber, low-fat vegetable with a meaty texture, it's a good option.
The seeds The core is the most nutritious part: cooked or roasted, it provides starch, fiber, and significantly more protein than the pulp. However, raw cores are difficult to digest because they contain substances that inhibit protein digestion—only heat makes them palatable. While there are many laboratory studies on antioxidant and blood sugar-lowering effects, there are hardly any reliable studies in humans.
IngredientsThis is what's inside the jackfruit
The ripe pulp contains fructose, glucose and sucrose, dietary fiber, vitamin C, B vitamins (especially B6), potassium, magnesium, carotenoids such as beta-carotene and lutein, as well as polyphenols and flavonoids. The seeds provide starch, protein, dietary fiber, the lectin jacalin, and trypsin inhibitors, which are largely destroyed by cooking.
The bark, stem, and unripe fruit contain a white, sticky sap. milky sap (Latex). It is not toxic, but it sticks stubbornly to hands and knives and can cause skin irritation in sensitive people.
Enhanced combinationsWhat makes jackfruit stronger
Unripe jackfruit is a flavor carrier - it needs spice and a protein partner.
It compensates for the low protein content.
For the BBQ version.
Like in South India.
For tacos and bowls.
A classic dessert in Thailand.
Boiled or roasted as a snack.
What contradicts itselfIt's best to avoid these combinations.
Provides very little protein.
Always cook or roast.
The sticky juice adheres strongly.
Cross-reactions are possible.
Drain and rinse the brine or syrup.
Rich in potassium.
In the kitchenWhere she belongs
- Pulled jackfruitWith BBQ sauce in a bun.
- TacosWith beans, lime and coriander.
- Jackfruit currySouth Indian with coconut milk.
- Chili sin CarneWith kidney beans.
- BologneseFinely shredded with lentils.
- Spring rollsFilled with vegetables.
- Pure ripe fruitThe yellow fruit segments.
- Sticky rice dessertWith coconut milk.
- Roasted seedsLike chestnuts.
- SmoothieRipe fruit with mango.
As a home remedyRoasted jackfruit seeds as a snack
Roasted jackfruit seeds
- Remove the seeds from a fresh jackfruit and peel off the white husk.
- Cook in salted water for 20 to 30 minutes until soft.
- Drain, rub off the thin brown skin and halve the seeds.
- Roast in the oven at 200 °C for about 15 minutes with a little oil and salt.
As a satisfying snack in between meals: The cooked seeds provide starch, fiber and some protein and taste similar to chestnuts.
A small handful. Always cook thoroughly – raw seeds are not safe for consumption.
Ayurveda & TCMWhat the old systems say
Ayurveda
In Ayurveda, the jackfruit is called Panasa. The ripe fruit is considered sweet, cooling, and heavy, strengthening and nourishing – balancing Vata and Pitta, but only suitable for Kapha in small quantities. It is considered difficult to digest; it is not eaten in large quantities and not with milk.
Traditional Chinese Medicine
In southern Chinese cuisine and folk medicine, ripe jackfruit is considered warming and sweet. It is said to quench thirst and strengthen the digestive system; moderation is advised in cases of heat symptoms.
Warning noticesWhen you should be careful
Please note
- Allergy: Cross-reactions have been described in birch pollen allergy (Bet v 1 related) and in latex allergy - ranging from tingling in the mouth to anaphylaxis.
- Protein: Not a complete meat substitute - protein should be supplemented in other ways, especially for children, the elderly, and athletes.
- Seeds: Eat only cooked or roasted.
- Kidneys: High in potassium - limit the amount if you have kidney problems or are taking potassium-sparing medication.
- Blood sugar: Ripe fruit is very high in sugar - plan accordingly if you have diabetes.
- Milky sap: It is very sticky and can irritate the skin - oil hands and knife beforehand.
This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.
Related to the topicRead on and cook along!
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SourcesWhat is this based on?
- Swami SB, Thakor NJ, Haldankar PM, Kalse SB. Jackfruit and its many functional components as related to human health: a review. Comprehensive Reviews in Food Science and Food Safety 2012; 11(6): 565–576.
- Bolhaar STHP, van Ree R, Bruijnzeel-Koomen CAFM, Knulst AC, Zuidmeer L. Allergy to jackfruit: a novel example of Bet v 1-related food allergy. Allergy 2004; 59(11): 1187–1192.
- Jalil M, Hostoffer R, Wu SS. Jackfruit anaphylaxis in a latex allergic non-healthcare worker. Allergy & Rhinology 2021.
- USDA FoodData Central: Jackfruit, raw.
