Is Jackfruit Good for Weight Loss?


Weight Loss is the most famous activity in young generations to balance their body weight. People choose different ways to lose their weight. Some people choose diet plans for this purpose. They are very conscious about the food they are eating. They want to know about each food that is it will be suitable for their weight loss purpose. For the same purpose today we will see such another food named as “Jackfruit“. Jackfruit is a tropical fruit that has been gaining popularity in recent years due to its many health benefits. It is often referred to as a superfood, and it is rich in nutrients such as fiber, vitamins, and minerals. One of the benefits that have been associated with jackfruit is weight loss. In this article, we will explore the question, “Is jackfruit good for weight loss?

What is Jackfruit?

Jackfruit is a large, spiky fruit that grows on trees in tropical regions such as Southeast Asia, India, and Brazil. It is a member of the fig family and is believed to have originated in India. The fruit is green on the outside and has a yellow, fleshy interior that is sweet and flavorful. Jackfruit can be eaten raw or cooked, and it is used in a variety of dishes, including curries, stews, and desserts.

Nutritional Value of Jackfruit

Jackfruit is a rich source of nutrients that are essential for good health. A one-cup serving of jackfruit contains the following:

  • Calories: 155
  • Carbohydrates: 40 grams
  • Fiber: 3 grams
  • Protein: 2.8 grams
  • Fat: 0.5 grams
  • Vitamin C: 14.7 mg
  • Potassium: 739 mg
  • Magnesium: 48 mg
  • Calcium: 56 mg

Is Jackfruit Good for Weight Loss?

There is some evidence to suggest that jackfruit may be beneficial for weight loss. Here are some ways in which jackfruit may help with weight loss:

Is Jackfruit Good for Weight Loss
  1. Low in Calories: Jackfruit is relatively low in calories, with one cup containing just 155 calories. This makes it a great option for people who are trying to lose weight, as it can help them stay within their daily calorie limits.
  2. High in Fiber: Jackfruit is also high in fiber, with one cup containing three grams of fiber. Fiber is important for weight loss because it helps you feel full and satisfied, which can prevent overeating.
  3. Low in Fat: Jackfruit is naturally low in fat, which makes it a healthy option for people who are trying to lose weight.
  4. Contains Resistant Starch: Jackfruit contains a type of fiber called resistant starch, which is not digested by the body. This means that it passes through the digestive system largely intact, which can help you feel full and satisfied.
  5. May Regulate Blood Sugar: Some studies suggest that jackfruit may help regulate blood sugar levels. This is important for weight loss because high blood sugar levels can lead to overeating and weight gain.

Resistant Starch in Jackfruit

Resistant starch is a type of starch that is not digested by the body and passes through the digestive system mostly intact. This means that it does not contribute many calories to the diet but can help you feel full and satisfied. Resistant starch also has other benefits, such as helping to regulate blood sugar levels.

Jackfruit is a good source of resistant starch, which is beneficial for weight loss. Resistant starch helps to slow down the digestion of food, which can help you feel full for longer periods of time.

Jackfruit and its Effects on Blood Sugar Levels

Jackfruit has a low glycemic index, which means that it does not cause a rapid increase in blood sugar levels. This is beneficial for weight loss because high blood sugar levels can lead to overeating and weight gain.

Some studies have also suggested that jackfruit may help to regulate blood sugar levels in people with diabetes. This is important for weight loss because regulating blood sugar levels can help to prevent overeating and weight gain.

Jackfruit as a Substitute for Meat

Jackfruit is a good substitute for meat in vegetarian and vegan diets. This is because it has a meaty texture and can be used in a variety of savory dishes. Using jackfruit as a meat substitute can help to reduce calorie and fat intake, which can be beneficial for weight loss.

Other Health Benefits of Jackfruit Consumption

Aside from its potential role in weight loss, jackfruit consumption is also associated with a number of other health benefits:

  1. High in Antioxidants

Jackfruit is a rich source of antioxidants, which help to protect the body against damage caused by harmful molecules called free radicals. Antioxidants have been linked to a reduced risk of chronic diseases such as cancer, heart disease, and Alzheimer’s disease.

  1. Supports Digestive Health

The high fiber content of jackfruit also supports digestive health. Fiber helps to promote regular bowel movements, prevent constipation, and maintain the health of the digestive system.

  1. Boosts Immune System

Jackfruit is a good source of vitamin C, which is important for immune system health. Adequate intake of vitamin C is linked to a reduced risk of infections and can help to promote faster healing.

  1. Supports Heart Health

Jackfruit is low in saturated fat and cholesterol, which are both linked to an increased risk of heart disease. The fiber in jackfruit also helps to lower cholesterol levels, reducing the risk of heart disease.

  1. Helps Regulate Blood Sugar Levels

The resistant starch found in jackfruit has been shown to help regulate blood sugar levels. This can be especially beneficial for people with diabetes, as it can help to prevent blood sugar spikes and crashes.

  1. May Have Anti-Cancer Properties

Some studies have suggested that jackfruit may have anti-cancer properties. Jackfruit contains compounds called flavonoids and saponins, which have been shown to inhibit the growth of cancer cells in test-tube studies. However, more research is needed to confirm these findings in humans.

Jackfruit Preparation

Jackfruit can be prepared in a variety of ways, depending on personal preferences and cultural traditions. Here are a few common ways to prepare jackfruit:

  1. Raw

Jackfruit can be eaten raw, either ripe or unripe. Ripe jackfruit has a sweet flavor and a fragrant aroma, while unripe jackfruit is starchy and has a milder flavor. To prepare ripe jackfruit, simply cut it open and remove the yellow, fleshy pods from the fibrous core. To prepare unripe jackfruit, cut it open and remove the white, rubbery flesh from the core before cooking.

  1. Cooked

Jackfruit can also be cooked in a variety of ways. It can be boiled, steamed, roasted, or grilled. Cooked jackfruit can be used in a variety of dishes, including curries, stews, soups, and salads.

  1. Canned

Canned jackfruit is also available in many grocery stores. Canned jackfruit is often packed in water or brine and can be used in a variety of dishes, including sandwiches, tacos, and stir-fries. When using canned jackfruit, be sure to rinse it thoroughly to remove any excess salt.

  1. Desserts

Jackfruit can also be used in desserts, such as pies, cakes, and ice creams. Ripe jackfruit can be mashed or pureed and used as a natural sweetener in desserts.

Jackfruit Recipes for Weight-Loss

Jackfruit Salad

Serving Size: 2

Preparation Time: 15 minutes


  • Diced Ripe Jackfruit: 1 cup
  • Chopped Cucumber: 1 cup
  • Chopped Tomato: 1 cup
  • Chopped Onion: ½ cup
  • Lemon juice: 1tbsp
  • Salt: to taste
  • Black pepper: ¼tsp

Preparation Method

  • Add chopped jackfruit, cucumber, tomato, and onion in a bowl.
  • Add some salt, lemon juice, and black pepper to the bowl and mix well.
  • Serve chilled.

Jackfruit Smoothie

Serving Size: 1

Preparation Time: 10 minutes


  • Chopped Ripe Jackfruit: 1 cup, chopped
  • Sliced Banana: 1 small
  • Yoghurt: ½cup
  • Honey: 1 tsp (optional)
  • Ice cubes: 3-4

Preparation Method

  • Add chopped jackfruit, sliced banana, yoghurt, honey (if using), and ice cubes to a blender.
  • Blend until smooth and creamy.
  • Pour the smoothie into a glass and serve immediately.

Note: For nutrition and flavour, add other fruits like strawberries or blueberries to this smoothie.


While jackfruit is generally safe to eat for most people, there are a few precautions to keep in mind:

  1. Allergies

People with a latex allergy may be allergic to jackfruit, as it contains natural latex. If you have a latex allergy, it is best to avoid jackfruit or consult with your doctor before trying it.

  1. High in Calories

While jackfruit can be a healthy addition to your diet, it is important to remember that it is also high in calories. Eating too much jackfruit could lead to weight gain, so it is important to consume it in moderation as part of a balanced diet.

  1. Interference with Medications

Some compounds found in jackfruit may interact with certain medications, such as blood pressure medications and medications used to treat diabetes. If you are taking any medications, it is important to speak with your doctor before adding jackfruit to your diet.

  1. Risk of Cross-Contamination

If you are purchasing fresh jackfruit, be aware that it can be difficult to cut and prepare due to its size and sticky sap. Cross-contamination with other foods can occur if proper food safety practices are not followed. Be sure to clean your hands, cutting board, and knife thoroughly before and after preparing jackfruit.

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The Final Word “Is Jackfruit Good for Weight Loss?”

Jackfruit is a tropical fruit that is not only delicious but also nutritious. It contains essential nutrients, such as vitamin C and potassium, making it an excellent addition to a healthy diet. Jackfruit is also gaining popularity for its potential weight loss benefits, thanks to its high water content, low-fat content, and low-calorie count. It contains fibre, which helps increase satiety and decrease overall calorie intake, leading to weight loss.

While jack fruits aid weight loss, consuming a balanced diet with nutrient-dense foods and maintaining an active lifestyle is crucial to achieving healthy weight loss. Jackfruit is safe for people with diabetes in moderation, but those with nut allergies should be cautious, as its seeds may cause an allergic reaction. In addition, while jackfruit is considered safe to consume, excessive consumption may lead to digestive issues, such as bloating and diarrhea.

Frequently Asked Questions

Q: What is jackfruit?

A: Jackfruit is a tropical fruit with a spiky exterior and a sweet, juicy interior that is a staple in the coastal states of West Bengal, Kerala, Tamil Nadu, and Karnataka in India. It is a versatile fruit that one can use in both sweet and savoury dishes. In addition, it is known for its nutritional value, being an excellent source of essential nutrients such as vitamins and potassium. 

Q: How many calories does jackfruit have?

A: One hundred grams of raw jackfruit contains approximately 95 calories. However, the exact calorie content can vary depending on the ripeness of the fruit.

Q: Is jackfruit low in fat?

A: Yes, jackfruit is generally considered to be low in fat. One hundred grams of raw jackfruit contains only about 0.64 grams of fat. However, the fat content may increase if jackfruit is prepared with added oils or fats.

Q: Is jackfruit a good source of fibre?

A: Although jackfruit is not an excellent source of fibre, it contains some amount of fibre. One hundred grams of raw jackfruit contains 1.5 grams of fibre.

Q: Can jackfruit help with weight loss?

A: Yes, jackfruit can help with weight loss. It is low in calories, contains fibre, and a high amount of water, which can help increase satiety and support metabolism. In addition, the low-fat content of jackfruit is another factor that makes it beneficial for weight loss.

Q: What nutrients are found in jackfruit?

A: The critical nutrients found in jackfruit include water, carbohydrate, fibre, vitamin C, potassium, lutein + zeaxanthin, and beta-carotene.

Q: How can I incorporate jackfruit into my diet?

A: There are many ways to incorporate jackfruit into your diet, such as adding it to smoothies or salads or making various curries or desserts.

Q: Is jackfruit safe for people with diabetes?

A: People with diabetes may consume jackfruit in moderation. Jackfruit has a moderate glycemic index which can hamper blood sugar control if consumed excessively. To identify the right serving size and frequency of jackfruit consumption, speak with a healthcare practitioner.

Q: Is jackfruit safe for people with nut allergies?

A: Since jackfruit is neither a nut nor linked to any nuts, it is typically considered safe for persons with nut allergies. If jackfruit is processed in facilities that also handle nuts, it is crucial to be cautious about cross-contamination. healthcare professional can help determine if you can consume jackfruit or refrain from consuming it.

Q: Are there any side effects of consuming jackfruit?

A: Although jackfruit has no significant side effects, it may have an allergic reaction. It is especially true for people allergic to birch pollen or latex.

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