Jackfruit: Benefits, Uses, Varieties, Recipes & Side Effects
Jackfruit is a one-of-a-kind superfood bestowed by nature, packed with nutrients and known for its versatility. This large, tropical fruit—sweet, fibrous, and aromatic—is enjoyed both as a fruit and a healthy meat alternative. Whether eaten ripe or raw, jackfruit provides essential vitamins, minerals, and plant compounds that offer a wide array of health benefits.
🌳 What is Jackfruit?
Jackfruit (Artocarpus heterophyllus), also known as the jack tree, belongs to the fig and mulberry family. Native to India and Malaysia, it’s cultivated across tropical regions. Jackfruit is the largest tree-borne fruit, often weighing between 10 to 55 kg. It has a spiky outer shell with soft, yellow, fragrant bulbs inside that taste like a mix of apple, banana, mango, and pineapple.
A single jackfruit tree can yield up to 500 fruits annually. Even the unripe fruit and seeds are edible and widely used in culinary and medicinal practices.
🍽️ Culinary Uses
Ripe Jackfruit
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Eaten fresh
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Used in desserts, ice creams, jams, smoothies, and cakes
Raw (Unripe) Jackfruit
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A popular meat substitute
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Used in curries, stir-fries, chips, and biryanis
Seeds
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Boiled, roasted, fried, or added to dals and curries
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Taste similar to Brazil nuts
In India, jackfruit is called Kathal in Hindi, Chakka in Malayalam, Pala Pazham in Tamil, Halasu in Kannada, and Phanas in Marathi.
🧬 Nutrition Profile (per 1 cup)
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Calories: 155
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Carbs: 40g
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Fiber: 3g
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Protein: 3g
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Vitamin C: 18% RDI
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Potassium: 14% RDI
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Magnesium, Copper, Manganese: ~15% RDI each
Jackfruit is also rich in antioxidants, flavonoids, tannins, and saponins.
🌿 Ayurvedic Benefits
In Ayurveda, jackfruit is used to:
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Enhance libido and sexual health (seeds)
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Heal wounds and infections (seed extract)
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Treat skin issues (bark decoction)
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Relieve cough, asthma, and cold (herbal blend)
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Balance Pitta and Vata doshas
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Eliminate toxins (AMA)
🍃 Varieties of Jackfruit
Jackfruit is mainly classified into:
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Firm (Crunchy): Crisp, less sweet, ideal for cooking
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Soft (Sweet): Tender and juicy, best when eaten ripe
India alone grows over 30 jackfruit varieties.
🩺 Health Benefits
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Fights Cancer
Rich in antioxidants and phytochemicals that protect against free radical damage and tumor growth. -
Manages Blood Sugar
Raw jackfruit slows digestion, controls sugar spikes; ripe jackfruit can be consumed in moderation. -
Improves Heart Health
Reduces LDL and increases HDL, lowering risk of cardiovascular issues. -
Regulates Blood Pressure
Potassium helps maintain fluid balance and blood vessel health. -
Heals Wounds
Vitamin C boosts collagen production and immune function. -
Supports Digestion
High in fiber and prebiotics, aiding gut health and regular bowel movements.
🥜 Jackfruit Seeds: Small but Mighty
Nutritional Benefits:
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Rich in B-complex vitamins, iron, zinc, and magnesium
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Immune-boosting and antibacterial
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Promotes hair growth and skin health
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Improves vision (vitamin A)
⚖️ Jackfruit vs. Durian
Though both have spiky exteriors, jackfruit is much larger and milder in smell. Durian is known for its strong odor and smaller size. Nutritionally, both are beneficial, but they differ in taste, texture, and culinary uses.
🌾 Jackfruit Flour (Atta)
Unripe jackfruit flour is gaining popularity for diabetes management.
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Low GI, High Fiber: Lowers post-meal sugar spikes
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Use: Add to rotis, dosas, idlis, or mix with wheat/rice flour
🍛 Popular Recipes
Kathal (Jackfruit) Sabzi
A savory curry made with unripe jackfruit, spices, and tomatoes—served with roti or rice.
Jackfruit Payasam (Chakka Pradhaman)
A sweet Kerala dessert made with jackfruit puree, coconut milk, jaggery, and cardamom.
⚠️ Side Effects
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Generally safe for most people
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May cause allergic reactions in those sensitive to latex or birch pollen
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Drinking water immediately after eating jackfruit might cause diarrhea
❓Frequently Asked Questions
Q: Can I eat jackfruit for weight loss?
Yes. Its fiber keeps you full longer, curbing appetite.
Q: Is it safe to eat daily?
Yes, in moderate amounts. Consult a doctor if diabetic or allergic.
Q: Does jackfruit have B12?
No, it doesn’t naturally contain vitamin B12.
Q: Best way to eat it?
Ripe for desserts, raw in savory dishes as a meat substitute.
✅ Final Thoughts
Jackfruit is truly a superfood—nutrient-rich, medicinally powerful, and incredibly versatile. From aiding digestion to supporting heart health and boosting immunity, this tropical treasure deserves a regular spot in your diet.
