How Many Calories Are in 1 Jackfruit? A Complete Nutritional Breakdown

December 7, 2025 •

3 min read

Jackfruit, the largest tree-borne fruit in the world, offers a surprisingly moderate calorie count despite its massive size. As it grows in popularity as a versatile food item, understanding its nutritional profile is key to incorporating it into a balanced diet.

Quick Summary

The calorie count for jackfruit depends on serving size, ripeness, and preparation method. Get a detailed look at the nutritional content and key differences between fresh and canned jackfruit.

Key Points

Variable Calorie Count: The total calories in one jackfruit depend heavily on its size, ripeness, and preparation method, making standard serving sizes the most reliable metric.
157 Calories per Cup: A one-cup serving (165g) of raw, sliced jackfruit contains approximately 157 calories, with most of the energy coming from carbohydrates.
Ripeness Matters: Unripe jackfruit, used as a savory meat alternative, is lower in sugar and calories than the sweeter, higher-calorie ripe version.
Canned Options Vary: Canned jackfruit can have different calorie counts depending on if it's packed in syrup (higher calories) or water/brine (lower calories).
Rich in Nutrients: Beyond calories, jackfruit is a good source of Vitamin C, B vitamins (especially B6), potassium, and antioxidants.
Healthy Meat Alternative: When used as a meat substitute, jackfruit is a lower-calorie, high-fiber option, but pairing it with another protein source is recommended for a balanced meal.

Understanding the Calories in Jackfruit

Determining the total calories in '1 jackfruit' is complex because the fruit's size varies significantly, with some weighing over 50 pounds. Therefore, nutritional information is typically provided per serving, such as per 100 grams or per cup of edible flesh. On average, a one-cup serving of raw, sliced jackfruit contains approximately 157 calories. A single, medium-sized jackfruit can contain hundreds or even thousands of calories in total, though only a portion of its weight is edible flesh.

Calorie Count by Jackfruit Condition

Raw Jackfruit Calories (Per 100g and Per Cup)

For a standard reference, the USDA lists the nutritional content of raw jackfruit, which is a great baseline for understanding its caloric density. A 100-gram serving of raw jackfruit has about 95 calories. The vast majority of these calories come from carbohydrates and natural sugars, with minimal amounts of fat and a moderate amount of protein. For a more practical measurement, one cup of sliced, raw jackfruit (around 165g) provides roughly 157 calories.

Unripe vs. Ripe Jackfruit: A Calorie and Sugar Difference

The stage of ripeness is a crucial factor that affects jackfruit's nutritional makeup. Unripe jackfruit, often used as a savory meat substitute, is lower in sugar and therefore has a different caloric profile. As the fruit ripens, its starch converts to natural sugars, which increases the overall sweetness and caloric content. Some sources indicate that the caloric content can vary based on the stage of maturity. A cup of unripe jackfruit has a slightly lower calorie count compared to a cup of ripe, sweeter fruit.

Fresh vs. Canned Jackfruit: Added Calories and Nutrients

Canned jackfruit is a popular convenience option, but its nutritional content is different from fresh fruit, depending on the packing liquid. Canned jackfruit packed in syrup will have a higher sugar and calorie count than fresh jackfruit. In contrast, canned jackfruit packed in brine or water will have a similar calorie count to the fresh, unripe variety. WebMD reports that one cup of drained, canned jackfruit has 164 calories and more carbohydrates compared to fresh, indicating the inclusion of syrup. This difference is important for those monitoring sugar intake.

Comparison Table: Raw vs. Canned Jackfruit (Per Cup)


Nutrient	Raw Jackfruit (approx. 165g)	Canned Jackfruit in Syrup (approx. 165g)
Calories	157	164
Carbohydrates	38.3 g	42.5 g
Protein	2.8 g	0.6 g
Fiber	2.5 g	1.6 g
Fat	1.1 g	0.3 g
Vitamin C	22.6 mg (25% DV)	0.9 mg (1% DV)

Beyond Calories: Jackfruit's Other Nutrients

Jackfruit offers more than just calories; it is packed with beneficial vitamins and minerals that contribute to overall health. It is notably rich in Vitamin C, potassium, and B vitamins, particularly Vitamin B6. It also contains health-promoting antioxidants, including flavonoids and carotenoids, which help fight inflammation.

Cooking and Serving Variations

How you prepare jackfruit can also impact its overall caloric value. While boiling or roasting the raw fruit adds no significant calories, adding sauces, oils, or sugars will increase the total. For example, a BBQ pulled jackfruit sandwich made with a sugary sauce will have more calories than plain, steamed jackfruit. Cooking the edible seeds, which are a good source of protein, can also add to the caloric content.

Conclusion

The number of calories in a single jackfruit can vary dramatically depending on its size, ripeness, and preparation. A standard cup of raw, sliced jackfruit provides about 157 calories, while canned versions can have higher or lower counts based on whether they are packed in syrup. The fruit is a nutritious, low-fat source of carbohydrates, fiber, vitamins, and antioxidants. For those using jackfruit as a meat substitute, it's important to be aware of the calorie differences and to consider pairing it with a protein source to create a balanced meal. For detailed nutritional information, consult the USDA FoodData Central database.

This article is intended for informational purposes only and does not constitute medical advice.

Frequently Asked Questions

A 100-gram serving of raw jackfruit contains approximately 95 calories, with the majority of those calories derived from carbohydrates and natural sugars.

Yes, ripe jackfruit typically has a higher calorie count than unripe jackfruit. As the fruit matures, its starches convert to natural sugars, which increases both its sweetness and caloric density.

No, canned and fresh jackfruit can differ nutritionally. Canned jackfruit, especially when packed in syrup, has a higher sugar and calorie content than fresh. Canned jackfruit in brine or water is closer to the nutritional profile of fresh, unripe jackfruit.

Cooking methods like boiling or roasting do not significantly increase jackfruit's calories on their own. However, adding oils, sauces, or sugar during preparation will increase the final dish's total caloric content.

Yes, jackfruit seeds are edible after being cooked, typically by boiling or roasting. They are a good source of protein and other nutrients and contribute to the overall calorie count of the fruit.

Jackfruit can be a healthy addition to a weight loss diet due to its low fat and high fiber content, which can help promote feelings of fullness. As a low-calorie meat substitute, it can help reduce overall caloric intake.

Ripe jackfruit contains a significant amount of natural sugar, around 19 grams per 100g. While this is a concentrated source of sugar, its high fiber content helps moderate the impact on blood sugar levels.