Jackfruit (Raw)
Jackfruit is a tropical fruit that is becoming increasingly popular for its versatility and nutritional benefits. It is commonly used in plant-based dishes as a meat substitute due to its texture, which is similar to pulled pork or chicken. Raw jackfruit, often found in its fresh form, is packed with essential nutrients, making it a healthy addition to any diet. Here’s a closer look at the nutritional breakdown of raw jackfruit:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 95 kcal |
| Protein | 1.72 g |
| Total Fat | 0.64 g |
| Saturated Fat | 0.195 g |
| Carbohydrates | 23.25 g |
| Fiber | 1.5 g |
| Sugar | 19.08 g |
| Calcium | 24 mg |
| Iron | 0.23 mg |
| Magnesium | 29 mg |
| Phosphorus | 21 mg |
| Potassium | 448 mg |
| Sodium | 2 mg |
| Zinc | 0.13 mg |
| Copper | 0.076 mg |
| Manganese | 0.043 mg |
| Selenium | 0 mcg |
| Vitamin C | 13.7 mg |
| Thiamine (Vitamin B1) | 0.105 mg |
| Riboflavin (Vitamin B2) | 0.055 mg |
| Niacin (Vitamin B3) | 0.92 mg |
| Vitamin B6 | 0.329 mg |
| Folate | 24 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 5 mcg |
| Vitamin E | 0.34 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Jackfruit is naturally gluten-free, dairy-free, and nut-free, making it a safe choice for those with common allergies. However, as with any fruit or vegetable, it is advisable to check for individual sensitivities or allergic reactions, particularly if you have a history of fruit or latex allergies.
Dietary Preferences
Raw jackfruit is a popular choice for those following plant-based, vegan, or vegetarian diets. It is low in fat and a good source of dietary fiber, making it suitable for individuals following weight-management plans. Additionally, it is rich in potassium and magnesium, which are essential for maintaining healthy muscle function and heart health. With its naturally sweet taste and fibrous texture, raw jackfruit is perfect for savory dishes, smoothies, or even desserts.
Advice
When using raw jackfruit, it is important to note that it has a distinct flavor and texture. It is commonly cooked or processed before being used in dishes such as curries, tacos, and sandwiches. If using canned jackfruit, be sure to select young green jackfruit packed in water, as the mature fruit can be quite sweet and sticky. Fresh jackfruit can be somewhat challenging to prepare due to its size and spiky exterior, but once it’s cut open, it offers a generous amount of soft, fibrous flesh that can be easily shredded and cooked.
Conclusion
Raw jackfruit is not only a nutrient-rich fruit but also a highly versatile ingredient. Whether you’re looking to increase your intake of fiber, potassium, or magnesium, jackfruit can be a great addition to your meals. Its mild flavor allows it to absorb the spices and seasonings around it, making it a favorite in both sweet and savory recipes. With its impressive nutrient profile and adaptability in the kitchen, raw jackfruit is a great choice for anyone looking to experiment with plant-based ingredients.
