Jackfruit seeds, often cast aside in favor of the fruit's sweet pulp, represent a hidden gem of nutrition. They are a valuable food source packed with a range of macronutrients and essential minerals. Understanding their caloric content and other health benefits can transform how you view this abundant byproduct.
Nutritional Breakdown of 10 Jackfruit Seeds
When calculating the caloric intake of jackfruit seeds, it is important to reference reliable nutritional information. According to data from FatSecret, one piece of jackfruit seed contains approximately 22 kilocalories (kcal). This allows for a direct calculation: ten jackfruit seeds contain an estimated 220 calories. This value can vary slightly depending on the size and variety of the seeds, but it provides a useful benchmark.
Beyond calories, ten jackfruit seeds offer a host of other beneficial compounds, which are better absorbed after proper cooking. A proportional breakdown of nutrients can be estimated based on the fact that jackfruit seeds are particularly rich in starch and protein. A 100g serving of jackfruit seeds contains around 160 kcal, 4.5g of protein, and 37.3g of carbohydrates. Given that ten seeds weigh less than 100g, their individual nutrient contribution will be proportionally smaller, but collectively, they remain a dense source of energy.
Key Macronutrients per Serving
- Protein: Jackfruit seeds are a good plant-based source of protein, which is vital for muscle repair and growth. A serving of ten seeds can provide a solid protein boost. Some studies indicate a protein content as high as 18% in dried jackfruit seeds.
- Carbohydrates: The majority of the calories in jackfruit seeds come from carbohydrates, predominantly resistant starch. This type of starch is beneficial for gut health as it acts as a prebiotic, feeding beneficial bacteria.
- Fiber: Ten jackfruit seeds contribute a notable amount of dietary fiber, which aids in digestion and promotes a feeling of fullness. This can be particularly beneficial for weight management and preventing constipation.
- Vitamins and Minerals: These seeds also provide valuable micronutrients, including B vitamins like thiamine and riboflavin, and minerals such as magnesium, potassium, and phosphorus.
Cooking Methods for Jackfruit Seeds
Jackfruit seeds should never be eaten raw. Raw seeds contain anti-nutrients like tannins and trypsin inhibitors, which can hinder digestion and nutrient absorption. Fortunately, cooking methods like boiling or roasting effectively deactivate these compounds, making the seeds both safe and more digestible.
- Boiling: This is a straightforward method. Simmer the seeds in a pot of salted water for about 20-30 minutes until they are tender. Once cooked, the skin can be easily peeled off. Boiled seeds can be enjoyed as a simple, nutty snack.
- Roasting: For a richer flavor and crunchier texture, roasting is an excellent choice. Preheat your oven to 400°F (205°C), place the seeds on a baking sheet, and roast for about 20 minutes until they turn aromatic and golden brown. Roasted seeds are a great addition to salads or enjoyed on their own.
- Using as an ingredient: Beyond simple snacks, cooked jackfruit seeds can be incorporated into a variety of dishes. They can be ground into flour for baking, used in curries, stews, or even blended into a hummus-like dip.
Comparing Jackfruit Seed Calories with Other Seeds
To put the calorie count of jackfruit seeds into perspective, let's compare them with other commonly consumed seeds. The figures below are approximate and can vary based on serving size and preparation. For a fair comparison, we will consider a 1-ounce (28g) serving, which is a standard portion size.
| Feature | Jackfruit Seeds (28g serving) | Sunflower Seeds (28g serving) | Pumpkin Seeds (28g serving) |
|---|---|---|---|
| Calories | Approx. 53 kcal | Approx. 165 kcal | Approx. 158 kcal |
| Carbohydrates | 11g | 6g | 5g |
| Protein | 2g | 6g | 7g |
| Fat | 0g | 14g | 13g |
| Fiber | 0.5g | 3g | 2g |
As the table shows, jackfruit seeds are significantly lower in fat and overall calories compared to common oily seeds like sunflower and pumpkin seeds. While they contain less protein per ounce, their high carbohydrate content, particularly resistant starch, provides sustained energy, making them a unique and healthy dietary component.
Conclusion: A Healthy and Versatile Addition to Your Diet
Jackfruit seeds are a highly nutritious and versatile food source that should not be wasted. With approximately 220 calories per ten seeds, they offer a low-fat, high-fiber, and high-carb energy option that is rich in essential vitamins and minerals. The necessary cooking process deactivates anti-nutrients, maximizing their health benefits related to digestion and overall wellness. Whether boiled, roasted, or ground into flour, incorporating jackfruit seeds into your diet is a simple and delicious way to boost your nutrient intake. Their unique profile makes them a valuable addition to a balanced and healthy eating plan, offering more than just a fleeting treat but a solid functional food. For further reading on the broader health benefits of jackfruit, Healthline offers a comprehensive overview.
Note: The specific nutritional content and average size of jackfruit seeds can vary based on factors like the fruit's maturity, growing region, and specific variety. The figures provided are estimates based on available data.
The Health-Boosting Properties of Jackfruit Seeds
Research has uncovered numerous health benefits associated with consuming cooked jackfruit seeds. They are an excellent source of protein, dietary fiber, and various minerals and vitamins that contribute to overall health. Their unique composition makes them a valuable addition to a healthy diet, particularly for those seeking plant-based nutritional sources.
Potential Anti-Cancer Properties
Some preliminary studies suggest that jackfruit seeds may contain compounds that exhibit anti-cancer properties, mainly due to their high antioxidant content. They are rich in flavonoids, saponins, and phenols, which are potent antioxidants that help fight inflammation and repair DNA damage. While research is still in early stages and mainly conducted in laboratories, the presence of these compounds is promising for their potential therapeutic applications.
Boosts Digestive Health
Jackfruit seeds contain both soluble and insoluble fiber, which are crucial for maintaining a healthy digestive system. Fiber adds bulk to stool, promoting regular bowel movements and helping to prevent constipation. The fiber in these seeds also acts as a prebiotic, nourishing the beneficial bacteria in your gut, which is essential for a robust immune system and overall gut health.
Supports Eye Health and Vision
Loaded with vitamin A and antioxidants like beta-carotene, jackfruit seeds are beneficial for maintaining good eyesight. Vitamin A is essential for the health of the cornea and can help protect against age-related macular degeneration and night blindness. The antioxidants further protect the eyes from free radical damage, which can lead to various eye disorders.
Provides an Energy Boost
As mentioned earlier, the high carbohydrate content of jackfruit seeds makes them an excellent energy source. The resistant starch in particular provides a slow and steady release of energy, preventing the sharp blood sugar spikes and crashes associated with simple sugars. This makes them an ideal snack for sustaining energy levels throughout the day.
Strengthens the Immune System
Rich in antioxidants and other bioactive compounds, jackfruit seeds help to strengthen the body's immune system. By protecting cells from oxidative stress and fighting off inflammation, they contribute to a healthier and more resilient body. The presence of lectin proteins like jacalin and artocarpin in the seeds also contributes to immune system support.
