Is Jackfruit A Healthy Food Option?

Jackfruit is a part of the fig family, and native to southwest India. Popular in Southeast Asian cuisine, ripe jackfruit has a flavor profile that has been compared to a combination of apple, mango, banana and pineapple, and can be eaten like any fruit – except cut up into pieces, as a ripe jackfruit can weigh between 30 and 50 pounds. Once it is peeled, a ripe jackfruit has a white, creamy inside that contains pits and fibrous fruit. It is often eaten raw or used in desserts.

While young, or unripe, jackfruit has the same flavor profile, its consistency is altogether different, similar to pulled pork or chicken. Because its taste is mild, it pairs well with sauces and spices, and takes on their flavor profile – a major reason why it is a popular vegan alternative for pulled pork.

While you can find whole, ripe jackfruit in Asian markets, unripe jackfruit – the kind used as a meat substitute –  is more difficult to find whole, and is more commonly bought in pouches or cans, usually packed with water and salt. To use young jackfruit, simply rinse and add to chilis or stews, in tacos or burritos, or as a substitute for pulled pork or pulled chicken in sandwiches. You can also pickle jackfruit and use as you would other pickled vegetables, or use in traditional ways: cooked with coconut milk; boiled and added to curries or salads; or cooked and used as side dishes or fillings for other foods.

From a nutritional standpoint, jackfruit is low in calories, rich in dietary fiber and vitamin B6, and offers up vitamin C and potassium as well.