Jackfruit is a familiar tropical fruit, widely grown in Vietnam and loved by many thanks to its sweet, delicious, and distinctive flavor. However, not everyone clearly understands how many calories jackfruit contains and whether eating jackfruit causes weight gain. This article by My Auris will provide detailed information to help you (Anh Chị) answer these questions in the most scientific and easy-to-understand way.
How many calories does jackfruit have?
100g of fresh jackfruit contains about 95 calories, which is considered an average amount compared to many other fruits. Jackfruit flesh is not only sweet and fragrant but also provides a high fiber content, aiding digestion and creating a feeling of fullness.
In addition, jackfruit is rich in essential nutrients such as vitamin A, B vitamins (B1, B2, B6), vitamin C, and even vitamin D. Notably, this fruit also contains many important minerals for the body, but has no fat and no bad cholesterol, making it suitable for a healthy diet.
Not just the flesh, jackfruit seeds also have high nutritional value. The seeds contain up to 70% starch, 5.2% protein, 0.62% lipids, along with 1.4% minerals and fiber, and can be used to prepare many nutritious dishes.
Nutritional composition of jackfruit and jackfruit seeds
100g of ripe jackfruit pulp contains approximately 95 kcal. This energy primarily comes from carbohydrates (about 23g), a large portion of which is natural sugars. These sugars are quickly converted into energy, suitable for those who need an immediate energy boost.
In addition to sugar, jackfruit also contains:
- Fiber: about 1.5g helps aid digestion and reduce constipation
- Vitamin C: about 13.7 mg/100g, supports immunity and acts as an antioxidant
- Vitamin A, potassium, magnesium, and folate: play a role in cardiovascular protection and enhanced nervous system function
Thai jackfruit and chewy jackfruit varieties generally have higher sugar and energy content than traditional jackfruit varieties. However, they are still natural foods, free of cholesterol or trans fats, and if eaten correctly, remain within safe limits for a dieting regimen.
Unlike jackfruit pulp, jackfruit seeds have a nutritional composition similar to starchy root vegetables like sweet potatoes or potatoes. 100g of boiled jackfruit seeds contains about 140 kcal, including:
- Starch: about 28g – provides long-lasting energy
- Protein: 2–3g – supports muscle formation
- Fiber: higher than potatoes, good for the digestive system
- Antioxidants and isoflavone compounds – help control blood sugar
Nutritional chart for jackfruit and jackfruit seeds
| Type | Calories (100g) | Carbohydrates | Sugar | Fiber | Vitamins |
| Jackfruit pulp | ~95 kcal | 23g | High | 1.5g | C, A |
| Jackfruit seeds (boiled) | ~140 kcal | 28g | Low | 2g | B-complex |
Does eating jackfruit cause weight gain?
Eating 100–150g of jackfruit, equivalent to 2–3 bulbs, provides approximately 100–140 kcal. If you (Anh Chị) are on a diet of 1500–1700 kcal/day, this amount is completely acceptable.
People who are overweight, diabetic, or have metabolic issues should consider carefully before eating jackfruit. Although it is a popular street snack, jackfruit has a high sugar content, which can affect post-meal blood sugar response. Do not eat more than 200g of jackfruit at a time. You (Anh Chị) can use a food calorie chart to control daily intake. Combining it with protein or healthy fats helps slow down sugar absorption, such as eating it with cashews or unsweetened Greek yogurt. Dried jackfruit contains twice the calories, loses water and fiber, and increases sugar. Jackfruit is not fattening if incorporated into a scientific diet.
Do eating jackfruit seeds cause weight gain?
The answer is “Yes” if eaten in excess or incorrectly. Jackfruit seeds are a natural food, suitable for a healthy diet if portion sizes are controlled. However, dieters should note:
- Eating too many jackfruit seeds in the evening can easily lead to excess energy.
- Jackfruit seeds contain starch → increasing post-meal blood sugar levels.
- People on a low-carb diet should avoid them or consume only a very small amount.
An appropriate serving size should be 30–50g of boiled jackfruit seeds, equivalent to 3–4 large seeds. With this amount, the body absorbs just enough energy, preventing excess accumulation from turning into fat.
Comparison table of jackfruit seeds with similar foods
| Food | Calories/100g | Carbohydrates | Fat | Notes |
| Boiled jackfruit seeds | 140 | 28g | 0.5g | Resistant starch, low fat |
| Boiled sweet potato | 119 | 27g | 0.2g | Lower energy |
| White rice (cooked) | 130 | 28g | 0.3g | Easier to spike blood sugar than jackfruit seeds |
| Ripe banana | 89 | 22g | 0.3g | Rich in vitamins but low in protein |
Looking at the comparison table, it can be seen that jackfruit seeds do not have an excessively high energy level, but need to be eaten at the right time and in the right quantity to avoid weight gain.
Suggestions for eating jackfruit properly to avoid weight gain
The timing of eating jackfruit significantly affects blood sugar levels and the potential for fat accumulation. It is not advisable to eat jackfruit on an empty stomach because the natural sugars in jackfruit can cause blood sugar to rise rapidly. Nor should it be eaten immediately after a main meal, as the total energy intake will exceed the body’s needs.
Ideal times to eat jackfruit:
- Mid-morning (2-3 hours after breakfast)
- Mid-afternoon (before 5 PM)
- After light exercise or physical training
Suggested safe serving:
- 100–150g of jackfruit per serving (about 3–4 small bulbs)
- Should not be eaten continuously for many days if following a low-carb diet
- For inactive individuals, a maximum of twice a week
If you (Anh Chị) eat jackfruit as part of a Southern fruit platter or as dessert after a meal, reduce the portion of rice or starchy foods in the main meal to compensate for calories.
Jackfruit has a very high natural sweetness but lacks the necessary fat and protein to create a lasting feeling of fullness. Eating jackfruit with unsweetened yogurt, chia seeds, or nuts can help slow down sugar absorption. This stabilizes energy and supports weight control.
Suggested combinations:
- Jackfruit + Greek yogurt + 1 spoon of flaxseeds
- Jackfruit + cold oatmeal + a few walnuts
- Jackfruit eaten with green vegetables in a salad
This way of eating helps balance the fiber and starch content, preventing an increased blood sugar response after eating jackfruit.
Limit processed jackfruit dishes with hidden calories
Many people enjoy dried jackfruit, jackfruit sweet soup (chè mít), or jackfruit smoothies. However, these dishes often come with added sugar, coconut milk, or frying oil. This diminishes the nutritional advantages of jackfruit and increases the caloric intake.
If you enjoy these:
- Prioritize fresh jackfruit over dried jackfruit
- If eating jackfruit sweet soup, reduce the amount of sugar added
- Avoid grilled or deep-fried jackfruit
Preparation directly affects the thermal impact on calories and the potential for fat accumulation after eating. Fresh jackfruit is a healthier choice for people on a weight loss diet.
Utilize jackfruit seeds correctly instead of wasting them
Boiled jackfruit seeds contain about 140 kcal/100g. Although high in starch, edible jackfruit seeds after boiling contain a certain amount of plant protein and isoflavones, which help you feel full longer. Jackfruit seeds are a good alternative to oily street snacks.
Suggestions for using jackfruit seeds:
- Boil them and eat as a light snack
- Mash them to make cakes with oatmeal
- Roast them dry for a snack instead of potato chips
Controlling the quantity and preparing them with minimal seasoning will help you (Anh Chị) enjoy their full benefits without gaining weight.
Controlling the amount of jackfruit and jackfruit seeds in your daily diet is important. Combine them with protein-rich foods, fiber, and regular exercise. Every choice needs to consider your (Anh Chị’s) specific health and weight goals. If you (Anh Chị) are concerned about dental health while eating sweet fruits like jackfruit, visit My Auris Dental Clinic for proper dental care advice. Smart eating and comprehensive care will help you (Anh Chị) stay healthy and confident every day.
