Jackfruit Nutritional Profile for a 250g Serving
Knowing the precise nutritional content of your food is crucial for managing your diet, especially when it comes to fruits like jackfruit that are growing in popularity as a meat substitute. For a 250-gram serving of raw jackfruit, the caloric breakdown is a straightforward calculation based on the established value of approximately 94 calories per 100 grams.
A 250g portion contains roughly 235 calories. This calorie count is a result of its macronutrient composition, which is rich in healthy carbohydrates and fiber, with very low fat and a moderate amount of protein.
Macronutrient Breakdown for 250g
- Carbohydrates: Approximately 57.5 grams (based on 23g per 100g)
- Fiber: Approximately 3.75 grams (based on 1.5g per 100g)
- Protein: Approximately 4.25 grams (based on 1.7g per 100g)
- Fat: Approximately 1.6 grams (based on 0.64g per 100g)
Vitamin and Mineral Content
Beyond its macronutrients, a 250g serving of jackfruit is a powerhouse of essential micronutrients that contribute to overall health. It is particularly rich in:
- Vitamin C: A powerful antioxidant that supports immune function and promotes skin health.
- Potassium: Helps regulate blood pressure and supports heart health.
- B Vitamins: Jackfruit contains a range of B vitamins, including B6, niacin, and riboflavin, which are vital for a healthy nervous system and energy metabolism.
- Magnesium: Important for muscle and nerve function, blood sugar control, and bone health.
Jackfruit and Weight Management
Jackfruit can be an excellent addition to a weight management plan. Its high fiber content creates a feeling of fullness, which can help reduce overall calorie intake and prevent overeating. Unlike many simple carbs, the fiber in jackfruit also slows down the absorption of sugars into the bloodstream, preventing energy crashes. For those looking to reduce meat consumption, unripe jackfruit serves as a fantastic low-calorie, low-fat alternative to pulled pork or other meaty dishes.
Jackfruit vs. Other Popular Fruits: A Calorie Comparison
To put the calorie content of jackfruit in perspective, let's compare a 100g serving with a few other common fruits. This will highlight its nutritional value and help with dietary planning.
| Fruit | Calories per 100g | Protein per 100g | Fiber per 100g |
|---|---|---|---|
| Jackfruit | ~95 kcal | ~1.7 g | ~1.5 g |
| Apple | ~52 kcal | ~0.3 g | ~2.4 g |
| Banana | ~89 kcal | ~1.1 g | ~2.6 g |
| Mango | ~60 kcal | ~0.8 g | ~1.6 g |
As the table shows, jackfruit is slightly higher in calories and protein than most of these fruits, offering a more filling and nutrient-dense option.
Culinary Uses of Jackfruit
Jackfruit's versatility is one of its biggest assets. Unripe or young jackfruit has a neutral flavor and a stringy, fibrous texture that makes it ideal for savory dishes. Ripe jackfruit, on the other hand, is sweet and can be enjoyed raw or in desserts. Here are some popular ways to prepare it:
- As a Pulled Meat Substitute: Shredded young jackfruit can be simmered in BBQ sauce for sandwiches, tacos, or sliders.
- In Curries: Unripe jackfruit absorbs spices and flavors beautifully, making it a great addition to curries and stews.
- In Smoothies and Desserts: The sweet, ripe flesh can be blended into smoothies, used in ice creams, or simply eaten fresh.
- Roasted Seeds: Don't discard the seeds! They are edible and can be roasted and eaten as a snack.
Conclusion
Understanding how many calories are in 250g of jackfruit reveals that this large tropical fruit is a moderately caloric, yet highly nutritious food. Its rich fiber, vitamin, and mineral content support various aspects of health, from digestion and immunity to heart health. Whether used as a plant-based meat alternative or enjoyed as a sweet fruit, jackfruit offers a flavorful and healthy boost to your diet.
For more information on the specific vitamins and minerals in jackfruit, consider exploring reliable nutrition databases, such as the data provided by the National Institutes of Health.
