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Jackfruit is a large tropical fruit (Artocarpus heterophyllus) that is eaten two ways: ripe, as a sweet fruit, and young and green, as a shredded stand-in for pulled meat. One cup of sliced ripe jackfruit has about 157 calories and supplies about 32% of the Daily Value for vitamin B6 and 16% for potassium, according to USDA data, but only about 3 grams of protein. That last number matters if you are using jackfruit in place of meat. Below are the USDA jackfruit nutrition facts, what the jackfruit benefits really are, how it compares with chicken, tofu and beans, what to know about canned jackfruit, and the allergy cautions published in case reports.
Peptide Labs does not sell jackfruit or jackfruit products. This article is general nutrition information, not medical advice.
Key Takeaways
- One cup of sliced raw jackfruit (165 g) has about 157 calories, 2.5 grams of fiber and 31.5 grams of natural sugar in USDA data.
- The same cup supplies about 32% of the Daily Value for vitamin B6 and 16% for potassium.
- Jackfruit has about 2.8 grams of protein per cup, so it copies the texture of meat, not its protein.
- Canned jackfruit in syrup loses almost all of its vitamin C in USDA data; young green jackfruit in brine or water has no USDA SR Legacy entry, so read the label.
- Jackfruit allergy is rare but has caused anaphylaxis, mostly in people with latex or birch pollen allergy.
Jackfruit nutrition per cup
The table uses the USDA FoodData Central SR Legacy entry for raw jackfruit (FDC 174687), converted to USDA’s portion weights for one cup sliced (165 grams) and one cup of 1-inch pieces (151 grams). The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels. The sugar level in this entry matches sweet, ripe fruit.
| Nutrient (raw jackfruit) | 1 cup sliced (165 g) | % DV | 1 cup pieces (151 g) | % DV |
|---|---|---|---|---|
| Calories | 157 | Not applicable | 143 | Not applicable |
| Carbohydrate | 38.4 g | 14% | 35.1 g | 13% |
| Fiber | 2.5 g | 9% | 2.3 g | 8% |
| Total sugars | 31.5 g | No DV | 28.8 g | No DV |
| Protein | 2.8 g | 6% | 2.6 g | 5% |
| Vitamin B6 | 0.54 mg | 32% | 0.50 mg | 29% |
| Potassium | 739 mg | 16% | 676 mg | 14% |
| Vitamin C | 23 mg | 25% | 21 mg | 23% |
| Magnesium | 48 mg | 11% | 44 mg | 10% |
| Copper | 0.13 mg | 14% | 0.12 mg | 13% |
| Thiamin | 0.17 mg | 14% | 0.16 mg | 13% |
| Folate | 40 mcg DFE | 10% | 36 mcg DFE | 9% |
Ripe jackfruit is one of the more energy-dense fresh fruits, because it is about 73% water compared with around 85% to 90% for many other fruits. Its sugars are mostly glucose and fructose. The nutrient highlights are vitamin B6, potassium and magnesium, with a moderate amount of vitamin C. Potassium is the reason jackfruit sits near bananas in our guide to potassium sources. If a clinician has told you to limit potassium, for example because of kidney disease, ask before adding large portions of jackfruit.
Jackfruit compared with other fruits
Per cup, ripe jackfruit carries more calories and sugar than most common fruits, and less vitamin C than tropical fruits such as mango or pineapple. Our guide to fruit sugar levels explains how to compare fruits by sugar per serving.
| Fruit (USDA FDC ID) | Serving | Calories | Total sugars | Fiber | Potassium (% DV) |
|---|---|---|---|---|---|
| Jackfruit (174687) | 1 cup sliced, 165 g | 157 | 31.5 g | 2.5 g | 739 mg (16%) |
| Banana (173944) | 1 medium, 118 g | 105 | 14.4 g | 3.1 g | 422 mg (9%) |
| Mango (169910) | 1 cup pieces, 165 g | 99 | 22.5 g | 2.6 g | 277 mg (6%) |
| Pineapple (169124) | 1 cup chunks, 165 g | 83 | 16.3 g | 2.3 g | 180 mg (4%) |
| Star fruit (171715) | 1 cup cubes, 132 g | 41 | 5.3 g | 3.7 g | 176 mg (4%) |
Mango and pineapple are covered in our mango guide and pineapple guide. For a very different tropical fruit, see our sibling guide to star fruit, which is far lower in calories but comes with an important caution for people with kidney disease.
Jackfruit as a meat substitute: texture vs protein
Young, unripe jackfruit has a mild flavor and a stringy texture that shreds like pulled pork or chicken once cooked, which is why it is sold in cans and pouches as a plant-based meat alternative. A 2023 case report noted this growing popularity in Western countries. The trade-off is protein. USDA SR Legacy has no separate entry for young green jackfruit, so the table uses the raw ripe entry, which still shows how little protein the fruit carries compared with meat, tofu or beans.
| Food (USDA FDC ID) | Serving | Calories | Protein (% DV) | Fiber |
|---|---|---|---|---|
| Jackfruit, raw (174687) | 1 cup sliced, 165 g | 157 | 2.8 g (6%) | 2.5 g |
| Chicken breast, roasted (171477) | 3 oz, 85 g | 140 | 26.4 g (53%) | 0 g |
| Pork shoulder, lean, roasted (167846) | 3 oz, 85 g | 196 | 21.5 g (43%) | 0 g |
| Tofu, firm, calcium sulfate (172475) | 1/2 cup, 126 g | 181 | 21.8 g (44%) | 2.9 g |
| Black beans, boiled (173735) | 1 cup, 172 g | 227 | 15.2 g (30%) | 15.0 g |
In other words, jackfruit is a vegetable-like side dish when it replaces meat, not a protein swap. If you want the texture and also want protein, the common approach is to pair it with a protein food. Our guides to tofu, tempeh, black beans and protein-rich foods show the protein numbers, and our chicken breast guide covers the meat side. Packaged jackfruit products vary: some are plain in brine or water, others are sold in barbecue or teriyaki sauce with added sugar and sodium, so check the Nutrition Facts label. Our low-sodium foods guide explains how to read the sodium line.
Canned jackfruit: syrup vs brine
Canned jackfruit comes in two very different styles. Ripe jackfruit in syrup is a dessert fruit. Young green jackfruit in brine or water is the savory, meat-style product. USDA SR Legacy only has an entry for the syrup pack (FDC 168190), shown here next to raw ripe jackfruit.
| Form (USDA entry) | Amount | Calories | Fiber | Vitamin C (% DV) | Potassium (% DV) |
|---|---|---|---|---|---|
| Raw, ripe (174687) | 1 cup sliced, 165 g | 157 | 2.5 g | 23 mg (25%) | 739 mg (16%) |
| Canned, syrup pack (168190) | 1 cup drained, 178 g | 164 | 1.6 g | 0.9 mg (1%) | 171 mg (4%) |
The USDA syrup-pack entry lists far less vitamin C and potassium than the raw fruit and no total sugar value, so the product label is the place to check sugar. For brined young jackfruit, the label is the only reliable source for calories, sodium and protein.
Jackfruit benefits: what the evidence supports
There are few human trials on eating jackfruit as a whole food, and claims about blood sugar or weight control are not backed by strong research. What the USDA data support is simpler: ripe jackfruit provides vitamin B6, potassium, magnesium and some vitamin C and fiber, and young jackfruit can add a fiber-containing plant food to dishes that would otherwise be all meat. Fruit fits well in a plant-rich eating pattern, and if you are eating smaller portions on a GLP-1 medicine, our GLP-1 diet guide covers how to keep protein in view when plant swaps replace meat.
Jackfruit allergy: latex and birch pollen links
Jackfruit allergy is rare, but published case reports describe anaphylaxis, a severe whole-body reaction, after eating jackfruit. A 2021 report noted that jackfruit anaphylaxis has been described only in people with latex allergy or birch pollen allergy, two separate routes to sensitization.
- Latex-fruit syndrome: people allergic to natural rubber latex can react to certain foods. Case reports from Thailand (2015) and the United States (2021 and 2023) describe anaphylaxis to jackfruit in people with latex allergy; in the 2015 case, skin tests were also positive for kiwi and papaya.
- Birch pollen: a 2026 Canadian case series described three people with jackfruit allergy who all had pollen food allergy to birch-related foods, and the authors expect more cases as jackfruit spreads.
- Labels: jackfruit is not one of the nine major food allergens US law requires companies to declare, so people who react need to read ingredient lists on plant-based meat products.
- What to do: swelling, hives or breathing trouble after eating jackfruit needs emergency care. If you have latex or birch pollen allergy, ask an allergist before trying jackfruit; our elimination diet guide explains why food testing should be supervised.
Frequently Asked Questions
What does jackfruit taste like?
Ripe jackfruit is sweet and tropical. Young green jackfruit is mild and takes on the flavor of sauces and spices, which is why it is used like pulled meat.
How many calories are in a cup of jackfruit?
About 157 calories in a cup of sliced raw jackfruit in USDA data, with about 31.5 grams of natural sugar.
Is jackfruit a good source of protein?
No. A cup of raw jackfruit has about 2.8 grams of protein in USDA data, compared with about 26 grams in 3 ounces of roasted chicken breast.
What are the main jackfruit benefits?
USDA data show ripe jackfruit supplies vitamin B6, potassium, magnesium and some vitamin C and fiber. Strong human research on specific health effects is lacking.
Is canned jackfruit healthy?
It depends on the type. Jackfruit in syrup is a sweet dessert fruit; young jackfruit in brine or water is lower in sugar but can be high in sodium. Check the Nutrition Facts label.
Can you be allergic to jackfruit?
Yes, though it is rare. Case reports link jackfruit anaphylaxis to latex allergy and birch pollen allergy. Ask an allergist if either applies to you.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant, have kidney disease or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Star Fruit: USDA Nutrition, Benefits and the Kidney Disease Warning, High Protein Foods: USDA Values for Meat, Dairy and Plant Sources, Foods High in Potassium: USDA Table, Daily Value and Who Should Be Careful, Durian: Nutrition, Smell, Benefits and Safety Facts.