Introduction
Jackfruit or Kathal, as it is lovingly referred to in India, is scientifically known as Artocarpus heterophyllus. Jackfruit is the largest edible fruit in the world and is native to the tropical regions of Asia, particularly the Western Ghats of India. This evergreen tree can grow up to 20 meters tall and produce fruits that can weigh a staggering 40 pounds!
Historically, jackfruit has been a staple food in many Asian countries due to its nutritional value and versatility in cooking. Often referred to as ‘poor man’s food” because of its affordability and abundance during harvest seasons, this fruit holds a significant place in our culture. Both unripe and ripe fruits are utilised in savoury and sweet dishes, respectively, showcasing their adaptability.
In this blog, we will explore:
- The nutritional profile of jackfruit
- Its wide-ranging health benefits include those for the skin
- The lesser-known advantages of jackfruit seeds
Why jackfruit curry is both delicious and nutritious
| Did you know? Jack fruit trees bear 150 to 200 fruits in a year. Some jackfruits can weigh over 100 pounds. Some people use jackfruit as a meat substitute. |
Nutritional Profile of Jackfruit
Before we jump into discussing the specific kathal benefits, let’s have a look at its nutritional profile. The following table outlines the nutritional content per 100 grams of the edible portion of jackfruit:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 95 kcal |
| Carbohydrates | 23.25 g |
| Protein | 1.72 g |
| Total Fat | 0.64 g |
| Dietary Fibre | 1.5 g |
| Sugars | 19.08 g |
| Calcium | 18 mg |
| Iron | 0.6 mg |
| Magnesium | 37 mg |
| Potassium | 358 mg |
| Vitamin C | 13.7 mg |
| Vitamin A | 2 µg |
| Folate | 60 µg |
As you can see, jackfruit is rich in carbohydrates and dietary fibre, making it an excellent natural source of energy. It’s also packed with essential vitamins and minerals, which contribute to its wide range of health benefits, from supporting digestive health to providing potent antioxidant protection.
Don’t overlook the seeds of jackfruit—they’re highly nutritious and serve as a valuable plant-based protein source. Whether enjoyed in curries, roasted, or boiled, these seeds add both flavour and nutrition to your meals.
Thanks to its impressive nutrient profile and fibrous texture, jackfruit is also gaining global popularity as a meat substitute, especially in vegan and vegetarian cuisine. However, as with any healthy food, moderation is key. Overconsumption may lead to digestive discomfort or other minor drawbacks. When included mindfully, jackfruit can be a delicious and nourishing part of a balanced diet.
Uses of Jackfruit
The uses of jackfruit are manifold. Some of them are:
Culinary Uses
Jackfruit, known as ‘Kathal’ in Hindi, is a versatile fruit which can be used in both savoury and sweet dishes. Some culinary uses of jackfruit include:
- Jackfruit in Savoury Dishes (e.g., Jackfruit Curry): The ‘meaty’ texture of unripe jackfruit makes it an ideal ingredient for vegetarian and vegan dishes. For instance, ‘Jackfruit Sabzi’, a favourite Punjabi dish, uses warming spices like garam masala, coriander and turmeric. A vegan alternative to the Mexican pork dish is ‘Jackfruit Carnitas’. Even Kerala breakfast features steamed jackfruit puttu called ‘Chakka Puttu’.
- Jackfruit in Sweet Dishes (e.g., Jackfruit Desserts): The sweet, ripe jackfruit is perfect for desserts. Delicious seasonal ‘Jackfruit Halwa’ comes together quickly. For a unique taste, try Jackfruit sago dessert made with chewy sago pearls, coconut milk and jackfruit. Alternatively, relish a mango and jackfruit smoothie for a healthy tropical treat.
Non-culinary Uses
Apart from its culinary uses, jackfruit has non-culinary applications such as:
- Medicinal Uses: Jackfruit and its seeds have been used in traditional medicine for their nutritional benefits and potential health effects.
- Industrial Uses: Jackfruit wood, being durable and termite-resistant, is commonly used in furniture making.
Health Benefits of Jackfruit
Jackfruit has many health benefits, making it a great addition to your diet. Here are some key advantages:
1. Rich source of vitamins and minerals
Jackfruit is a powerhouse of essential nutrients. It is rich in vitamins A, C, and B6, as well as minerals like magnesium and potassium.
2. High fibre content
The high fibre content in jackfruit promotes digestive health, making it beneficial for those who suffer from constipation or other digestive issues.
3. Benefits of Jackfruit
Some other benefits of jackfruit include:
- Digestive health: Besides fibre, jackfruit is packed with natural sugars and starch, which are great sources of energy.
- Immune system support: The vitamin C in jackfruit strengthens the immune system and helps to fight off infections.
- Heart health: The presence of potassium in jackfruit helps regulate blood pressure and reduces the risk of heart diseases.
4. Benefits of jackfruit seeds
Jackfruit seeds shouldn’t be discarded because they are loaded with nutrients.
- Nutrients Specific to Seeds: The seeds are high in protein, fibre, vitamins and minerals.
- Digestive Aids: These nutrient-packed seeds may also have digestive benefits due to their high fibre content.
5. Jackfruit benefits for skin
Jackfruit is not only good for your internal health but also for your skin too due to the following benefits:
- Antioxidant Properties: The antioxidants in jackfruit help fight against skin damage caused by sun exposure and ageing.
- Skin Hydration: Consuming jackfruit keeps your skin hydrated, promoting a radiant complexion. Remember, a healthy outside starts from the inside.
Potential Side Effects and Disadvantages
While the benefits of jackfruit seeds are numerous, it is important to understand that like any other food, it can have potential side effects and disadvantages. Let’s delve into some of them:
- Allergic Reactions: Jackfruit benefits skin health, but it’s important to remember that individuals with latex allergies may experience cross-reactions to jackfruit. This is due to the presence of latex-like proteins in jackfruit. Such reactions can lead to serious allergic reactions, including anaphylaxis. However, such severe reactions are rare. Additionally, people who are allergic to birch pollen may also react negatively to jackfruit.
- High Potassium Levels: Jackfruit is known for its rich potassium content. While this is generally beneficial, it may be harmful for individuals with chronic kidney disease or those on potassium-restricted diets. Excessive potassium in the body can lead to hyperkalemia, which may cause health issues such as muscle weakness and heart problems.
- Digestive Issues: Consuming large amounts of jackfruit may cause digestive discomfort in some people. This is due to its high fibre content, which can result in symptoms such as bloating or gas.
- Consultation Recommended: Despite the many benefits of kathal or jackfruit curry, it is always advisable to consult your family doctor before incorporating jackfruit into your diet. This is especially important for individuals with underlying health conditions or those who are on medications that may interact negatively with high potassium levels.
How to Incorporate Jackfruit into Your Diet
Having addressed the potential disadvantages of jackfruit, let’s now explore how you can incorporate this versatile fruit into your meals
- Savoury Dishes: Unripe jackfruit serves as an excellent meat substitute in savoury recipes. You can add it to curries, stir-fries, and tacos, where it provides a texture similar to pulled pork or chicken. This allows you to enjoy the jackfruit curry benefits.
- Sweet Dishes: Ripe jackfruit is a treat to enjoy fresh or in desserts such as smoothies, ice creams, or fruit salads. Its natural sweetness complements a variety of sweet recipes.
- Snacks: Dried jackfruit is a convenient and tasty snack option. You can eat it on its own or combine it with nuts and seeds for a healthy, energy-boosting trail mix.
- Soups and Stews: Adding jackfruit to soups and stews not only enhances the texture but also contributes to the nutritional profile of the dish.
- Salads: For a unique twist to your regular salads, try incorporating jackfruit. It can be shredded and mixed with greens and vegetables, and dressed lightly for a refreshing meal.
- Baking: Jackfruit puree can serve as a natural sweetener and moisture enhancer in baking. It works well in muffins, cakes, or even pancakes.
By incorporating these simple methods, you can enjoy the various health benefits while adding an exciting new element to your meals.
The humble jackfruit, or kathal, is a powerhouse of nutrition, packed with vitamins, minerals, fibre, and antioxidants. Its versatility allows it to shine in both sweet and savoury dishes. When incorporated thoughtfully into your diet, jackfruit offers numerous health benefits—from aiding digestion to potentially supporting heart and immune health. However, like any food, it’s important to consume jackfruit in moderation, especially if you have allergies or certain health conditions. When enjoyed mindfully, jackfruit can be a delicious and nutritious addition to a balanced diet.
Expert Quote-
“Jackfruit is nature’s powerhouse — rich in fiber, vitamins, and antioxidants, it nourishes the body, supports digestion, and offers a wholesome alternative to meat, all in one tropical package.”
Dr. Kavya Rejikumar
Frequently Asked Questions (FAQs)
Jackfruit benefits the skin in several ways. It is rich in antioxidants, which combat harmful free radicals that can damage the skin. Additionally, the high vitamin C content aids in collagen production, which helps maintain the elasticity and youthfulness of your skin.
Absolutely! Jackfruit seeds are packed with fibre and protein, making them a nutritious snack option. To derive the benefits of jackfruit seeds and eliminate potential toxins, you should always cook them before consumption.
Raw jackfruit is high in fibre, thus promoting good digestive health and weight control. Meanwhile, cooked jackfruit acts as a great meat substitute due to its texture and ability to absorb flavours well.
To retain the nutritional value while cooking jackfruit curry, it’s advisable to keep the use of oil minimal and incorporate plenty of colourful vegetables and spices like turmeric, which has anti-inflammatory properties.
Jackfruit is generally considered safe to include in many diets, including vegan and gluten-free diets, due to its versatility. However, if you have specific dietary restrictions or food allergies, it’s always a good idea to consult your family doctor before introducing any new foods into your diet.
References
- Das, Kaustubh, and Abhik Saha. “Jackfruit (Artocarpus Heterophyllus Lam.), a Potential Fruit Crop of Tripura and Exploring Its Nutritional Benefits.” ~ 10 ~ International Journal of Horticulture and Food Science, vol. 2, no. 2, 2020, pp. 10–12, www.hortijournal.com/article/view/42/2-1-6.
- Ranasinghe, R. A. S. N., et al. “Nutritional and Health Benefits of Jackfruit (Artocarpus Heterophyllus Lam.): A Review.” International Journal of Food Science, vol. 2019, no. 1, 6 Jan. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6339770/, https://doi.org/10.1155/2019/4327183.
- Sharma, Arun. “The Many Health Benefits of the Humble Jackfruit, Nutrition Value and Calories.” Parent_Circle, Parentcircle, 9 Oct. 2019, www.parentcircle.com/jackfruit-health-benefits-nutrition-value-and-calories/article. Accessed 8 July 2025.
- Elliot, Brianna. “Why Is Jackfruit Good for You? Nutrition, Benefits and How to Eat It.” Healthline, 26 Jan. 2018, www.healthline.com/nutrition/jackfruit-benefits.
- Booth, S. (2024, February 22). Health benefits of jackfruit. WebMD. https://www.webmd.com/food-recipes/health-benefits-jackfruit