How Many Calories Are in 2 Jackfruit?

December 7, 2025 •

4 min read

Jackfruit is the largest tree-borne fruit in the world and its calorie content is dependent on size, ripeness, and preparation. A single serving of raw, sliced jackfruit (one cup, or 165 grams) contains approximately 157 calories. Thus, determining how many calories are in 2 jackfruit involves considering the overall yield of edible fruit rather than the whole fruit's weight.

Quick Summary

Determining the calories for two whole jackfruits depends on their size, as only a portion is edible. This article details the nutritional facts, comparing the caloric content of young versus ripe fruit, and offers practical tips for measuring and incorporating jackfruit into a healthy diet.

Key Points

Calorie variability: The calories in 2 jackfruit are impossible to calculate without knowing their size and edible yield; a standard 1-cup serving of sliced fruit contains around 157 calories.
Portion is key: Because only about 35% of a jackfruit is edible flesh, focus on serving-size portions (e.g., 1 cup or 100 grams) for accurate calorie counting.
Nutritional differences: Younger, unripe jackfruit has a lower sugar and calorie count than ripe jackfruit, making ripeness an important factor in calorie estimates.
Processing effects: The calorie count of jackfruit increases significantly if canned in syrup or fried in oil, so fresh or water-packed varieties are best for calorie-conscious diets.
Nutrient-dense fruit: Jackfruit is a good source of fiber, protein, and essential vitamins like C and B6, offering nutritional benefits beyond its energy content.
Allergen warning: Individuals with latex or birch pollen allergies may have a cross-reactive allergic reaction to jackfruit.

Understanding Jackfruit Calorie Content

Unlike many fruits, a significant portion of a whole jackfruit is inedible, including its thick, spiky skin and a central core. A large jackfruit can weigh up to 80 pounds, but the edible flesh, or fruit pods, only makes up about 35% of the total weight. Because of this, calculating the calories for "2 jackfruit" requires estimating the yield of edible flesh. A standard one-cup (165-gram) serving of sliced, raw jackfruit contains approximately 157 calories. Therefore, the total calorie count for two fruits is highly variable and depends on their individual size and how much of the edible portion is consumed.

Factors Influencing Jackfruit Calories

The nutritional profile of jackfruit, including its caloric density, can change based on its stage of maturity and how it is processed.

Ripeness: The carbohydrate and sugar content increases as the fruit ripens, which in turn increases the calories per gram. A younger, less ripe jackfruit, which has a less sweet taste and meat-like texture, will have fewer calories and sugars than a fully ripe, sweet-tasting fruit. This makes unripe jackfruit a popular meat substitute in savory dishes.
Processing: Fresh, raw jackfruit provides the most accurate nutritional data. However, processed versions like canned jackfruit can differ. Jackfruit canned in syrup will have a much higher sugar and calorie count than a version canned in brine or water. Always check the nutrition label for canned products to account for added sugars.
Cooking Method: While jackfruit is relatively low-fat on its own, its calorie count will increase if it is fried or cooked in oil, as is common in many regional recipes.

Comparing Jackfruit Calories and Serving Sizes

Accurately tracking calories for jackfruit involves using standardized serving sizes, such as a one-cup measure, rather than the inconsistent size of a whole fruit. This approach allows for better portion control and nutritional planning.


Serving Size	Weight (approx.)	Calories (approx.)	Notes
1 cup, sliced	165 g	157 kcal	Standard reference for raw, sliced fruit.
100 grams	100 g	95 kcal	A common metric reference for raw fruit.
Average edible portion of 2 small jackfruit	2 fruits yielding ~10 lbs edible flesh (4536 g)	2621 kcal	Based on a total of 24.5 cups of edible fruit from both fruits (4536g / 185g per cup).
Average edible portion of 2 large jackfruit	2 fruits yielding ~35 lbs edible flesh (15876 g)	9037 kcal	Based on a total of 86 cups of edible fruit from both fruits (15876g / 185g per cup).

The variation shown in the table highlights why estimating calories for two whole jackfruit is unhelpful. The nutritional focus should instead be on the calories per cup, a much more reliable metric. For two very large jackfruits, the total edible flesh could easily exceed several thousand calories, making portion control crucial for those monitoring their intake.

How to Estimate Calories for Your Jackfruit

Follow these steps for a more accurate calorie count for the jackfruit you purchase.

Separate the Edible Flesh: Before weighing, cut the fruit open and separate the edible yellow pods from the inedible skin, core, and seeds. You can reserve the seeds for cooking later, as they are also edible once cooked.
Use a Kitchen Scale: Weigh the total amount of edible flesh you have, preferably in grams for a more precise measurement. Alternatively, measure it in cups.
Perform the Calculation: If measuring in grams, divide the total weight by 100 and multiply by 95 (calories per 100g). If using cups, multiply the number of cups by 157 (calories per cup).
Factor in Preparation: If cooking the jackfruit, remember to add the calories from any oils, sauces, or other ingredients used. For canned fruit, adjust your calculation based on whether it's packed in water or syrup.

Jackfruit's Place in a Healthy Diet

Despite its moderate calorie count, jackfruit offers a range of health benefits, including a notable fiber content that can aid digestion and increase feelings of fullness. It is also rich in essential nutrients like potassium, magnesium, and B vitamins. However, because of its high sugar content, portion control is important, especially for those with diabetes. Its versatility as a culinary ingredient, from sweet dishes to savory meat alternatives, makes it an excellent addition to a varied and healthy diet. You can find it fresh during summer months or canned year-round in many supermarkets.

Conclusion

The calories in "2 jackfruit" are impossible to determine without knowing their size and the weight of the edible portion. Instead of focusing on the whole fruit, it is more practical to use standard measurements like a one-cup serving, which contains approximately 157 calories. This method allows for accurate tracking and responsible consumption. Given its nutrient richness and versatility, jackfruit can be a delicious and healthful component of your diet when portioned mindfully. For a more precise calculation, use a kitchen scale to measure the total edible flesh.

Frequently Asked Questions

To calculate the calories in a whole jackfruit, you must first separate the edible yellow flesh from the inedible rind and core. Weigh the edible portion and then use the standardized calorie count of approximately 95 calories per 100 grams, or 157 calories per cup, to get an accurate total.

Yes, ripe jackfruit generally has more calories than unripe jackfruit. As the fruit matures, its starch is converted into natural sugars, increasing its carbohydrate and calorie content.

It depends on how it's prepared. Canned jackfruit packed in a sugary syrup will be much higher in calories than fresh jackfruit. Versions packed in brine or water will have a calorie count closer to the fresh fruit.

Eating too much of any food, including jackfruit, can cause weight gain if it leads to consuming more calories than you burn. While jackfruit is healthy, it is high in carbohydrates and sugar, so moderation is key for weight management.

The amount of edible flesh from a whole jackfruit can vary widely, but on average, only about 35% of the total fruit weight consists of the edible flesh or fruit pods. The rest is made up of the heavy rind, core, and seeds.

Jackfruit seeds, which must be cooked before eating, contain their own nutritional profile. A small serving (28 grams) has about 53 calories, mostly from carbs and protein. The seeds can be boiled or roasted.

When consumed in moderation as part of a balanced diet, jackfruit can aid in weight management due to its fiber content, which promotes satiety. Unripe jackfruit, used as a meat alternative, can also be a lower-calorie, high-fiber substitute for meat.