Is Ackee High in Protein? Nutritional Facts and Health Benefits

January 6, 2026 •

3 min read

While most fruits are not known for their protein content, ackee is an unusual exception. A single 100g serving of cooked ackee provides approximately 2 to 3 grams of protein, a significant amount compared to other fruits. This makes ackee a surprisingly protein-rich addition to a vegetarian or plant-based diet, especially when prepared as part of Jamaica's national dish, ackee and saltfish.

Quick Summary

Ackee offers a moderate protein content for a fruit, providing 2-3g per 100g serving, alongside healthy fats, fiber, and essential minerals. This tropical fruit from West Africa, celebrated in Jamaica, must be prepared safely after ripening naturally. It supports various aspects of health, from heart function to digestion, making it a unique and nutritious dietary addition.

Key Points

Moderate Protein for a Fruit: Ackee provides approximately 2-3 grams of protein per 100-gram serving, which is notably high compared to most fruits.
Rich in Healthy Fats: Despite its protein content, ackee is primarily a high-fat fruit, rich in unsaturated fatty acids that support heart health.
Packed with Vitamins and Minerals: Ackee is an excellent source of essential nutrients, including vitamin C, vitamin A, iron, and potassium, which aid immunity and bone health.
Proper Preparation is Crucial: To avoid toxicity, ackee must only be eaten when it has ripened naturally, revealing the arils, and the seeds and pink membrane must be discarded.
Part of a Balanced Diet: While not a protein powerhouse, ackee's diverse nutrient profile makes it a valuable and healthy component of a balanced diet, especially in plant-based cuisine.
Distinctive Flavor and Texture: When cooked, ackee develops a creamy, buttery texture and a mild, nutty flavor, which can be enjoyed in various savory dishes.

Ackee's Nutritional Profile: More Than a Fruit

Native to West Africa and brought to Jamaica in the 18th century, ackee (Blighia sapida) is botanically a fruit but is cooked and used like a vegetable. It is famously the star ingredient in the Jamaican national dish, ackee and saltfish. Its unique nutritional profile, which includes a surprisingly decent amount of protein, sets it apart from typical fruits.

Is ackee high in protein? Digging into the details

Compared to other fruits, ackee is considered relatively high in protein. On average, a 100-gram serving of cooked ackee contains around 2 to 3 grams of protein. While this isn't comparable to animal proteins like chicken or fish, it's a noteworthy contribution for a plant-based diet, especially considering fruits like apples or berries offer minimal protein.

Ackee's protein is composed of all the essential amino acids, making it a complete protein source, which is beneficial for building and repairing body cells. The ripe ackee's arils, the edible portion, contain significantly lower levels of the toxin hypoglycin A than the unripe fruit, but thorough cleaning and boiling are crucial for safe consumption.

Health benefits of ackee beyond protein

Beyond its notable protein content, ackee is a powerhouse of other nutrients that contribute to overall health. It is particularly rich in healthy, unsaturated fatty acids, including linoleic, oleic, and stearic acids. These healthy fats are known to help reduce the risk of coronary heart disease.

In addition to healthy fats, ackee is a good source of:

Dietary Fiber: Aids in digestion, promotes regularity, and helps control blood sugar levels.
Vitamins: Contains vitamins A, C, and several B vitamins, which support immunity, vision, and energy metabolism.
Minerals: Provides essential minerals like potassium, calcium, iron, and zinc, which are vital for bone health, red blood cell production, and immune function.
Antioxidants: Rich in antioxidants that help combat oxidative stress and protect cells from damage.

The importance of safe ackee preparation

It is crucial to only consume ackee that has ripened naturally, with the pod splitting open on its own. The seeds and the pinkish-red membrane must be discarded, as they contain the toxin hypoglycin A. Canned ackee, which undergoes strict processing standards, is also a safe option. When cooking fresh ackee, it is important to boil the fruit and discard the water.

Ackee vs. Other Plant-Based Protein Sources: A Comparison

To put ackee's protein content into perspective, let's compare it with other common plant-based foods. As you can see, while it's not the highest, it's certainly more protein-rich than many other fruits.


Food (100g serving)	Protein (approx.)	Best Known For	Notes on Use
Ackee (cooked)	2–3g	Healthy fats, vitamins, and minerals	Cooked and used in savory dishes like ackee and saltfish
Avocado	2g	Monounsaturated fats	Eaten raw in salads, spreads, or dips
Banana	1.3g	Potassium, carbohydrates	Eaten raw or used in smoothies and baked goods
Spinach (cooked)	2.9g	Iron, vitamins A, C, and K	Cooked or used in salads and smoothies
Lentils (cooked)	9g	High protein, fiber	Used in soups, stews, and salads
Tofu (firm)	17g	High protein, complete amino profile	Used in various vegetarian and vegan dishes

Conclusion: A Nutritious Addition, Not a Protein Powerhouse

In summary, while ackee is not a high-protein food in the same vein as legumes or animal products, it offers a respectable amount of protein for a fruit. Its true nutritional strength lies in its balance of healthy fats, fiber, vitamins, and minerals. When enjoyed as part of a varied and healthy diet, properly prepared ackee provides significant nutritional benefits. Its unique flavor and texture make it a valuable and delicious addition to any meal, particularly in Caribbean cuisine. The key to safely enjoying this Jamaican national fruit is to respect the preparation process and appreciate its balanced nutritional profile rather than expecting it to be a primary source of protein. For further reading on ackee's nutritional details and safety, consider consulting reputable sources like the FDA's page on Hypoglycin A.

Frequently Asked Questions

Yes, ackee is an excellent addition to a vegetarian or vegan diet. It offers a moderate amount of plant-based protein, along with healthy fats and other essential nutrients, making it a valuable component of a well-rounded, plant-focused eating plan.

A 100-gram serving of cooked ackee contains approximately 2 to 3 grams of protein. The exact amount can vary slightly depending on factors like ripeness and preparation method.

Canned ackee is processed from ripe fruit and generally has a protein content similar to cooked fresh ackee. For example, some sources indicate canned ackee contains around 2.9g of protein per 100g.

Yes, the ripe arils of ackee contain all the essential amino acids, making it a complete protein source, which is beneficial for the body's building and repair processes.

Beyond protein, ackee is noted for its high content of healthy, unsaturated fatty acids. It also provides dietary fiber, vitamin A, vitamin C, iron, potassium, and zinc.

To boost the overall protein content of a meal, ackee can be paired with other protein-rich foods like salted codfish (as in the traditional ackee and saltfish dish), beans, lentils, or tofu.

Ackee is often compared to scrambled eggs due to its appearance and delicate, creamy texture when cooked, though its mild, slightly nutty flavor is entirely different.