Understanding the Caloric Content of 200 gm Jackfruit
When assessing the nutritional value of jackfruit, it's essential to consider its form. For 200 grams of raw, sliced jackfruit, the calorie count is approximately 190 calories. This is based on an average of 95 calories per 100 grams, as reported by various nutritional databases. The majority of these calories come from carbohydrates, specifically natural sugars, which provide a quick source of energy. The fruit's moderate calorie count makes it a filling and satisfying addition to meals without adding excessive energy. Its high fiber content also contributes to a feeling of fullness, which is beneficial for weight management.
Raw vs. Canned Jackfruit: A Caloric Comparison
Not all jackfruit is created equal in terms of its nutritional profile. The processing method can significantly impact the caloric density. Canned jackfruit is often preserved in a sugary syrup, which dramatically increases its calorie count compared to the raw fruit. For example, 200 grams of canned jackfruit packed in syrup can contain a different, and often higher, number of calories than its raw counterpart, sometimes around 184 calories for a drained 200g portion, but often with less fiber and vitamins due to processing. Opting for raw or water-packed canned varieties is best for those monitoring their sugar and calorie intake.
Macronutrient Breakdown of 200 gm Jackfruit
Beyond just calories, 200 grams of jackfruit offers a valuable combination of macronutrients that support overall health.
- Carbohydrates: This quantity contains approximately 47 grams of carbohydrates, including natural sugars and fiber. Carbs serve as the body's primary energy source.
- Protein: Jackfruit is unique among fruits for its notable protein content. A 200 gm serving offers about 3 grams of protein, higher than many other fruits like apples or mangoes.
- Fat: Jackfruit is naturally very low in fat, with a 200 gm serving containing only about 1 gram.
Health Benefits Beyond the Calories
Choosing jackfruit for its nutrition offers more than just caloric consideration. The fruit is packed with essential vitamins and minerals.
- Vitamins: It is an excellent source of Vitamin C, a powerful antioxidant that boosts the immune system, and B vitamins, particularly Vitamin B6, which supports metabolism.
- Minerals: It is rich in potassium, which is crucial for blood pressure regulation, as well as magnesium, calcium, and iron.
- Antioxidants: Jackfruit contains various antioxidants, such as carotenoids and flavanones, which combat cellular damage from free radicals.
Comparison: Jackfruit vs. Other Common Fruits (per 200 gm serving)
| Fruit (200 gm) | Calories (approx.) | Carbohydrates (approx.) | Fiber (approx.) | Protein (approx.) |
|---|---|---|---|---|
| Jackfruit (raw) | 190 | 47 g | 3 g | 3 g |
| Banana | 178 | 45.6 g | 5.2 g | 2.2 g |
| Apple | 104 | 28 g | 4.8 g | 0.6 g |
| Mango | 120 | 30 g | 3.6 g | 1.8 g |
Note: Values for apple and mango are estimates based on standard nutritional data for a 200 gm portion.
This comparison table shows that jackfruit offers a similar caloric and carbohydrate profile to a banana but provides a higher amount of protein. Its nutritional density, combined with its unique texture, makes it a valuable food source.
Conclusion
In summary, 200 grams of raw jackfruit contains approximately 190 calories. This serving size delivers a healthy dose of fiber, vitamins, and minerals, making it a nutritious addition to any diet. For those concerned about calorie and sugar intake, it is best to stick with the raw, fresh fruit rather than canned varieties packed in sugary syrup. Whether used as a meat substitute in savory dishes or enjoyed ripe as a sweet treat, jackfruit provides a versatile and beneficial nutritional profile. Understanding the caloric differences between raw and processed forms helps consumers make informed choices for their health and weight management goals.
Visit the USDA's FoodData Central for more nutritional information on jackfruit.
