How Many Calories are in 1 Bulb of Jackfruit?

December 18, 2025 •

3 min read

Based on average measurements, a single jackfruit bulb contains an estimated 20-25 calories. The exact amount in one bulb of jackfruit can vary depending on its size and ripeness, but this low-fat, nutrient-dense fruit is an excellent addition to a balanced diet.

Quick Summary

A single jackfruit bulb typically has around 20-25 calories, with variations based on size and ripeness. This tropical fruit is low in fat, high in fiber and rich in essential nutrients, making it a healthy dietary option for both savory and sweet dishes.

Key Points

Estimated Calorie Count: One jackfruit bulb contains approximately 20-25 calories, based on its average weight and overall nutritional data.
Nutrient-Dense: Jackfruit bulbs are rich in essential vitamins like C and B6, as well as minerals such as potassium and magnesium.
High in Fiber: The fruit is a good source of dietary fiber, which aids digestion and promotes feelings of fullness.
Versatile Ingredient: Unripe jackfruit serves as an excellent, low-calorie meat substitute, while ripe bulbs are enjoyed for their natural sweetness.
Ripeness Matters: The calorie count per bulb can increase with ripeness due to a higher sugar concentration, a key factor to consider for dietary planning.

Understanding the Jackfruit Bulb

To determine how many calories are in 1 bulb of jackfruit, it's essential to understand what a 'bulb' is. A jackfruit is a large, compound fruit composed of numerous fleshy, edible sections called bulbs or flakes. Each bulb contains a single, oblong seed. The edible bulbs are what most people consume, whether eating the fruit fresh or using it as a meat alternative when unripe. The total caloric content of a jackfruit is the sum of the calories from all its individual bulbs.

Estimating the Calories Per Bulb

The calorie count of jackfruit is typically provided per 100-gram serving. Studies show that 100 grams of raw jackfruit contains approximately 95 calories. To estimate the calories in a single bulb, we can rely on research that has measured the weight of its components. A study from the CABI Digital Library indicated an average ripe jackfruit flake (bulb) weight of 22.97 grams. Using this data, we can calculate the approximate caloric content of a single bulb:

Average Calories per 100g: 95 kcal
Average Weight per Bulb: ~23g
Calculation: (95 kcal / 100g) * 23g = ~21.85 calories per bulb

This calculation provides a reliable estimate, but the actual calorie count may differ slightly based on the fruit's ripeness and the specific variety, which affects its sugar content and bulb size.

Nutritional Profile of a Jackfruit Bulb

While calories are important, the overall nutritional value of jackfruit is what truly stands out. Beyond its caloric content, a jackfruit bulb offers a wealth of vitamins, minerals, and dietary fiber. It is particularly known for its high content of vitamin C, potassium, and B vitamins.

Key Nutrients Found in Jackfruit

Fiber: Jackfruit is a good source of dietary fiber, which aids in digestion and helps promote feelings of fullness, a benefit for weight management.
Vitamin C: A powerful antioxidant, vitamin C is crucial for immune function, skin health, and reducing inflammation.
Potassium: This essential mineral helps regulate blood pressure and supports heart health.
Antioxidants: Jackfruit contains various antioxidants, including flavonoids and carotenoids, which protect cells from oxidative stress and may lower the risk of chronic diseases.
B Vitamins: Unlike many fruits, jackfruit provides B vitamins like B6, which are vital for a healthy nervous system and metabolism.

Ripe vs. Unripe Jackfruit: A Calorie and Nutritional Comparison

The caloric content and nutritional makeup of jackfruit can vary significantly depending on whether it is ripe or unripe. This is because the fruit's natural sugars increase as it matures.

Nutritional Comparison Table


Feature	Ripe Jackfruit	Unripe (Green) Jackfruit
Primary Use	Sweet snack, desserts, fruit salads	Meat substitute, savory dishes (curries, tacos)
Taste Profile	Sweet, tropical, notes of banana and pineapple	Neutral, subtle flavor
Texture	Soft, fleshy, and fibrous	Stringy, firm, and meaty
Caloric Density	Higher in calories due to higher sugar content	Lower in calories and sugar
Fiber Content	Good source of dietary fiber	High in fiber, especially the portion often used for cooking
Macronutrients	More carbohydrates (sugars), decent protein	Less sugar, higher fiber-to-sugar ratio

How to Incorporate Jackfruit into Your Diet

Given its versatility, jackfruit can be enjoyed in many ways. For a low-calorie, healthy snack, a few ripe bulbs are perfect. If you are looking for a meat-free alternative, unripe jackfruit can be shredded and seasoned to create plant-based pulled 'pork' or 'chicken' dishes. The possibilities are vast, from tacos and sandwiches to smoothies and curries.

Tips for Cooking with Jackfruit

Use unripe jackfruit for savory dishes. Its neutral taste allows it to absorb the flavors of sauces and seasonings, while its fibrous texture mimics pulled meat.
Choose ripe jackfruit for sweet applications. The natural sweetness makes it perfect for smoothies, ice creams, or simply eating raw.
Combine with other proteins. Since jackfruit is not a complete protein source, pairing it with other plant-based proteins like lentils or chickpeas in a dish creates a more balanced meal.

Conclusion

In summary, one bulb of jackfruit contains approximately 20-25 calories, making it a low-calorie, nutrient-rich food. The exact number varies with the size and ripeness of the bulb. This tropical fruit offers a host of health benefits, including a high fiber content for digestive health and numerous vitamins and antioxidants for overall well-being. Whether you enjoy the sweet, ripe fruit or the savory, unripe variety as a meat substitute, jackfruit is a healthy and versatile addition to almost any diet. Incorporating it can help you increase your intake of plant-based foods and vital nutrients. For a deeper dive into its health properties, you can consult authoritative nutritional guides.

Frequently Asked Questions

Yes, jackfruit can be beneficial for weight loss. It is low in fat and calories while being rich in fiber, which promotes satiety and reduces overall calorie intake. Choosing unripe jackfruit is a better option for weight loss as it has lower sugar content.

The taste of a jackfruit bulb depends on its ripeness. An unripe bulb has a neutral, very mild flavor that easily takes on the taste of sauces and seasonings, while a ripe bulb is sweet with a flavor often compared to a mix of pineapple, banana, and mango.

Yes, the terms 'bulb' and 'flake' are used interchangeably to refer to the individual, fleshy, edible pods found inside the jackfruit.

Jackfruit contains a moderate amount of protein, providing nearly 3 grams per 1-cup serving of raw, sliced fruit. While it's not as protein-rich as meat, it offers more protein than many other fruits.

Separating jackfruit bulbs from the fruit's sticky interior can be tricky. Applying a little coconut oil to your hands and knife before cutting the fruit can help reduce the stickiness from the latex. Once cut open, the bulbs can be scooped out and separated from the seeds.

Canned jackfruit can sometimes be less nutritious than fresh, depending on how it's processed. Canned jackfruit in syrup often has added sugar and fewer vitamins, while canned young jackfruit in brine or water generally retains more nutritional value.

Jackfruit offers several health benefits, including supporting digestive health due to its fiber content, boosting immunity with its high vitamin C, and promoting heart health with potassium and antioxidants.