Nutrition Diet: How much protein is in 100 gm of jackfruit?

November 2, 2025 •

4 min read

While famously used as a plant-based meat alternative due to its fibrous texture, the amount of protein in jackfruit is relatively modest. Specifically, raw jackfruit flesh offers about 1.5 to 2.8 grams of protein in a 100-gram portion, making it a contributing but not primary protein source in a nutrition diet.

Quick Summary

This article details the protein and overall nutritional value of jackfruit, differentiating between the flesh and seeds, and explains why it is not a complete protein replacement for meat despite its texture.

Key Points

Low Protein Density: Raw jackfruit flesh contains a modest 1.5 to 2.8 grams of protein per 100 grams, insufficient to be a primary protein source alone.
High-Protein Seeds: Cooked jackfruit seeds are a more concentrated protein source, offering 4.2 to 7.0 grams of protein per 100 grams.
Excellent Meat Substitute for Texture: The fibrous texture of unripe jackfruit makes it an ideal plant-based substitute for meat, but it should be paired with other protein-rich foods.
Rich in Vitamins and Minerals: Jackfruit is an excellent source of vitamin C, B vitamins, potassium, magnesium, and fiber, contributing significantly to overall health.
Nutrient Profile Changes with Maturity: Unripe jackfruit has more fiber and less sugar, while ripe jackfruit becomes sweet with higher sugar content.
Consider Canned Options Carefully: Canned jackfruit can be a convenient option, but check labels to choose unsweetened, brined versions for savory dishes and be aware of added sugars in sweet preparations.

Demystifying the Protein in Jackfruit

Jackfruit has earned a reputation in recent years as a versatile, plant-based alternative to meat, especially for dishes like 'pulled pork'. This has led many to assume it's a high-protein food. However, the truth is more nuanced, with the protein content varying depending on the part of the fruit and its maturity. A deeper look into its nutritional profile reveals a food rich in many nutrients, but one that requires strategic pairing to meet protein needs.

Protein Content: Flesh vs. Seeds

When addressing the question, 'How much protein is in 100 gm of jackfruit?,' it's crucial to distinguish between the edible flesh and the seeds.

Jackfruit Flesh (Raw):

Studies and nutritional databases indicate that 100 grams of raw jackfruit flesh typically contains between 1.5 and 2.8 grams of protein.
The protein content can be influenced by the fruit's maturity. Unripe (young) jackfruit, which is often used in savory dishes for its stringy, meaty texture, may contain slightly more protein than its ripe, sweeter counterpart.
While this is a decent amount of protein for a fruit, it is significantly lower than that found in animal products or legumes.

Jackfruit Seeds (Cooked):

The seeds of the jackfruit offer a much more significant protein boost and should not be overlooked.
100 grams of cooked jackfruit seeds can contain 4.2 to 7.04 grams of protein.
It's important to cook the seeds before consumption, as they contain a chemical that can interfere with digestion when raw. Boiling or roasting them makes them a safe and nutritious snack or addition to meals.

Jackfruit's Place in a Balanced Diet

Despite not being a heavyweight in the protein category, jackfruit is a healthy and valuable addition to a balanced nutrition diet. It is low in calories and virtually free of saturated fat and cholesterol. Its other nutritional benefits are what truly make it a superfood.

Other Nutritional Highlights

Beyond protein, jackfruit provides a range of essential vitamins and minerals:

Fiber: A good source of dietary fiber, promoting healthy digestion and helping to manage blood sugar levels.
Vitamin C: An excellent source of this antioxidant, which supports immune function and promotes healthy skin.
B Vitamins: Unlike many fruits, jackfruit contains a good amount of B vitamins, including B6, niacin, and riboflavin, which are crucial for energy metabolism and nervous system health.
Potassium: It's rich in potassium, a mineral important for regulating blood pressure.
Magnesium: Jackfruit contains magnesium, which helps with calcium absorption and bone health.
Antioxidants: The fruit is packed with antioxidants like carotenoids and flavonoids, which fight inflammation and oxidative stress.

Jackfruit as a Meat Alternative: Setting Realistic Expectations

Using unripe jackfruit as a vegetarian meat substitute is popular due to its mild flavor and pulled-pork-like texture. However, it is essential for those on a plant-based diet to understand that it does not replace the protein content of meat. For example, 100 grams of cooked chicken breast contains over 30 grams of protein, while the same amount of jackfruit flesh has only a fraction of that. To build a complete, protein-rich meal, jackfruit should be paired with other high-protein plant sources like legumes, nuts, or seeds.

Comparison Table: Jackfruit vs. Common Protein Sources


Nutrient (per 100g)	Jackfruit Flesh (Raw)	Jackfruit Seeds (Cooked)	Chicken Breast (Cooked)	Lentils (Cooked)
Protein (g)	1.5–2.8	4.2–7.0	~33.6	~9.0
Calories (kcal)	95	184	165	116
Fat (g)	0.6	<1	~3.6	0.4
Fiber (g)	1.5	1.5	0	7.9

Jackfruit and Ripeness

Jackfruit's nutritional profile and culinary use change with maturity. Unripe jackfruit is fibrous and not sweet, making it ideal for savory cooking. As it ripens, it becomes sweet and soft, with a flavor reminiscent of pineapple and banana, and its sugar content increases. This variation is an important consideration for dietary planning.

Canned vs. Fresh Jackfruit

For convenience, many people opt for canned jackfruit, which is often packed in brine or syrup. When using canned jackfruit for savory dishes, be sure to choose the 'packed in brine' or 'young' varieties. For ripe, sweet recipes, canned jackfruit packed in syrup is available, but be mindful of the added sugar. Fresh jackfruit, when in season, generally offers the most nutrients.

Conclusion

While the answer to 'How much protein is in 100 gm of jackfruit?' is a modest amount, it’s a mistake to write the fruit off based solely on this number. Jackfruit is an incredibly versatile and healthy food, rich in dietary fiber, vitamins, and minerals that support overall health. For those on a plant-based diet, it serves as an excellent textural component for savory dishes, but it must be supplemented with higher-protein sources like seeds or legumes to create a nutritionally complete meal. The seeds, especially when cooked, offer a more significant protein contribution. Therefore, jackfruit is best viewed as a valuable part of a diverse and balanced diet, not a one-to-one replacement for meat protein.

Learn more about jackfruit's nutritional benefits from the U.S. Department of Agriculture via Healthline's article on Jackfruit Nutrition.

Frequently Asked Questions

Raw jackfruit flesh contains approximately 1.5 to 2.8 grams of protein per 100 grams, though this can vary based on maturity.

Yes, cooked jackfruit seeds are a more concentrated source of protein, with a higher content of 4.2 to 7.0 grams per 100 grams.

No, jackfruit is not considered a complete protein, as it does not contain all the essential amino acids in sufficient quantities. It is best consumed as part of a varied diet that includes other protein sources.

No, while jackfruit can be a part of a vegan diet, its protein content is too low to serve as the sole source. It should be complemented with other high-protein plant foods like lentils, beans, nuts, and seeds.

Yes, the protein content typically decreases as jackfruit ripens. Unripe jackfruit, used for savory dishes, has a slightly higher protein and fiber content than ripe jackfruit, which is sweeter.

The protein content of canned jackfruit varies based on the packing liquid. Canned jackfruit packed in brine or water generally has a similar protein content to fresh unripe fruit, while those in syrup may have slightly lower protein per 100 grams due to higher sugar content.

To increase the protein in a jackfruit meal, pair it with high-protein sides or ingredients such as black beans in tacos, chickpeas in a curry, or serve it alongside quinoa and a sprinkle of nuts or seeds.