Jackfruit
Score
Jackfruit is a large tropical stone fruit rich in fiber, potassium, and vitamin C, offering low caloric density with sustained energy from complex carbohydrates.
Why Jackfruit scores 66
Nutrition
per_100g
Health benefits
Supports digestive health and gut microbiota diversity
moderate evidenceFiber content (1.5g per 100g) and resistant starch in unripe jackfruit serve as prebiotic substrates, promoting growth of beneficial bacteria and short-chain fatty acid production
Reduces cardiovascular disease risk through potassium-mediated blood pressure regulation
strong evidenceHigh potassium (448mg per 100g) promotes vasodilation and sodium-potassium pump function, counteracting hypertension pathways
Provides antioxidant and anti-inflammatory support
emerging evidencePolyphenols and carotenoids in jackfruit reduce oxidative stress and inflammatory cytokine production at the cellular level
Supports stable blood glucose and sustained energy
moderate evidenceLow glycemic index, moderate fiber, and complex carbohydrate profile prevent rapid insulin spikes and sustain energy availability over 2-3 hours
Enhances immune function and collagen synthesis
strong evidenceVitamin C (13.7mg per 100g) is essential for lymphocyte maturation, neutrophil function, and hydroxylation of proline residues in collagen biosynthesis
Pairs well with
- ·Pair with almonds or walnuts because fat-soluble polyphenols have enhanced absorption with dietary lipids, and nuts add complementary protein and magnesium
- ·Combine with Greek yogurt because the probiotics support fiber fermentation in the colon, and protein balances glycemic response
- ·Pair with turmeric because both contain polyphenolic compounds that synergistically reduce inflammatory markers through different MAPK and NF-κB pathways
- ·Combine with black pepper because piperine enhances bioavailability of jackfruit's carotenoids and polyphenols through increased intestinal absorption
- ·Pair with lime or lemon juice because vitamin C enhances non-heme iron absorption if jackfruit is consumed with iron-rich foods in the same meal
Practical tips
- ·Best timing: midday
- ·Select unripe jackfruit (green exterior, firm flesh) for savory applications and higher fiber; select ripe jackfruit (yellow exterior, fragrant) for smoothies and desserts with higher natural sugar for post-workout recovery
- ·Store ripe jackfruit in refrigerator at 4°C for up to 5 days; freeze segmented unripe jackfruit for up to 3 months to preserve fiber content and convenience
- ·Consume 100-150g (1 cup) per serving to maintain appropriate carbohydrate portion while maximizing fiber and micronutrient density without excess sugar intake
- ·Sauté unripe jackfruit with olive oil and turmeric to enhance polyphenol bioavailability and create a nutrient-dense meat substitute with 6-8g protein per serving
- ·Pair jackfruit consumption with adequate water intake (500ml per 100g jackfruit) to optimize fiber fermentation and prevent digestive discomfort
