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Jack fruit nutrition facts

Unique, delicious, jack fruit is rich in energy, dietary fiber, minerals and vitamins but contains no saturated fats or cholesterol.

Botanically, this popular fruit belongs to the family of moraceae, genus: Artocarpus and closely related to figs, mulberry and breadfruit. Scentific name: Artocarpus heterophyllus.

The jackfruit tree is believed to be indigenous to the south western rain forests of India. It is widely cultivated in the tropical regions of Indian subcontinent, Thailand, Malaysia, Indonesia and Brazil for its fruit, seeds and wood. The tree grows best under tropical humid and rainy regions but rarely survives cold and frosty conditions, grows to as high as 30 meters, higher than the mango tree.

Jackfruit (Artocarpus heterophyllus)	Jackfruit - inside with edible bulbs	Golden-yellow color bulb (Phot courtesy by laughlin)

During the season, each tree bears as many as 250 large fruits, supposed to be the largest tree-borne fruit in the world. The fruit varies widely in size, weigh from 3 to 30 kg and has oblong or round shape measuring 10 cm to 60 cm in length, 25 to 75 cm in diameter. The unripe fruits are green in color; When ripen, might turn to light brown color and gives pungent smell.

The outer surface thick rind is covered with blunt thorn like projections which become soft in ripened fruit. The interior consists of orange-yellow colored edible bulbs. Each bulb consists of sweet flavored sheaths that enclose a smooth, oval, light-brown color seed. 

Jack fruit seed is 2 to 4 cm long and 1 to 3 cm thick and is white and crisp within. There may be as many as 100 to 500 edible bulbs embedded in a single fruit interspersed between thin bands of fibers. Almost all the parts of the tree gives white sticky latex like juice when injured.

Health benefits of jack fruit

• The fruit is made of soft, easily digestible flesh (bulbs) with simple sugars like fructose and sucrose that when eaten replenishes energy and revitalizes the body instantly.

• Jack-fruit is rich in dietary fiber, which makes it a good bulk laxative. The fiber content helps to protect the colon mucous membrane by decreasing exposure time and as well as binding to cancer causing chemicals in the colon.

• Fresh fruit is an excellent source of Vitamin-A, which has powerful antioxidant properties and is essential for vision. Vitamin A is also required for maintaining integrity of mucus membranes and skin and to boost immunity. Consumption of natural fruits rich in vitamin-A known to protect from lung and oral cavity cancers.

• It is also rich in antioxidant flavonoids like β-carotene and lutein. These antioxidants are found to be protective against colon, prostate, breast, endometrial, lung, and pancreatic cancers.

• It is one of the rare fruit that is rich in B-complex group of vitamins. It contains very good amounts of vitamin B-6 (pyridoxine), niacin, riboflavin and folic acid.

• Jack fruit is also good source of antioxidant vitamin-C; provides about 11% of RDA. Consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful free radicals.

• Fresh fruit is a good source of potassium, magnesium, manganese and iron. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure.

Selection and storage

Jack fruit is summer season fruit that coincides with other tropical commoners like mango, durian and mangosteen.

In the store, buy jack fruit that emits mild, rich flavor and just yields to thumb pressure. Thorn like projections becomes soft in the ripened fruit. Once ripen, the fruit deteriorates rather quickly unless stored in the refrigerator.

Preparation and serving method

The fruit is cut in a similar fashion like other larger fruits like watermelon.  White, gummy latex oozes from the cut ends even in ripen fruit but to a lesser extent than in the unripe ones. The latex problem can be overcome by applying little coconut oil on the hands while separating bulbs since protective gloves wouldn't help.

Another great way of dealing with this problem is mopping or rubbing the cut sections with lemon slice. The thick rind that runs through the middle of the fruit is then removed and the whole section is gently twisted few times in order to loosen individual bulbs.

Each edible bulb is made of thick orange-yellow flesh; cut open it with small knife or split the bulb with finger tips vertically.  Inside each bulb, you find thick light brown color seed; keep it aside and enjoy the delicious flesh (sheath).

• Jack-fruit bulbs are unique in flavor and taste; should be eaten as they are to experience richness.

• Jackfruit slices, grated coconut, honey and banana slices mixed and enjoyed in one of the wonderfully delicious preparation commonly served in southern India.

• The fruit is also used in jam, jelly and dessert preparations.

• Fruit slices are a great addition to fruit salad.

• Jackfruit seeds are good source of protein and minerals; used like vegetables and pulses in curry preparation in several Asian countries.

• Unripe jack fruit is used like vegetable in the preparation known as "kathal sabzee" in some north Indian states.

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