Jackfruit is a tropical fruit that has gained immense popularity in recent years. Not only can it be used in fruit dishes for its sweet flavor, but it’s been used as a meat alternative for vegan recipes, a base for low-calorie tortillas, and as a base for curries. Jackfruit has a meaty texture and a sweet flavor, both of which lend themselves to easy adaptation. Many people now want to know – is jackfruit keto?
Fresh Jackfruit is not keto. 1 cup of ripe jackfruit contains 35.9 grams of net carbs, which will likely knock you out of ketosis. However, canned young/green jackfruit has a much lower carb content (about 10 grams of carbs and 3 grams of net carbs per cup) and is keto-friendly. Other keto-friendly alternatives to jackfruit include pulled pork or chicken.
Jackfruit has many health benefits, which we will investigate today. We will also explore the nutritional profile, ways to prepare it, and the best keto-alternatives depending on your specific needs. Let’s get started!
Contents
What is Jackfruit?
Jackfruit is grown in tropical regions, such as its native country South India. It is part of the same fruit family as figs, mulberries, and breadfruit.
Jackfruit is the largest tree fruit in the world, and sizes of up to 80 pounds have been recorded. When looking for it in grocery stores or farmers markets, you will want to seek out a spiky looking fruit with green or yellow skin.
As for flavor, jackfruit has been said to have a sweet and fruity flavor which tastes like a combination of apples and bananas. The texture of the fruit, however, it said to be meaty, which is why it has gained popularity in recent years as a meat replacement for vegetarian in vegan recipes.
The part of the jackfruit that is traditionally eaten is the fruit pods, which are safe to eat both when they are ripe and unripe. You can typically tell the ripeness of a jackfruit by the color of its outer skin.
This fruit is known to be eaten in sweet dishes or on its own, as a meat replacement in savory dishes, and as a component in southeastern curries and Asian dishes.
Jackfruit Nutritional Profile
Jackfruit is packed with nutrients, while remaining relatively low on calories. It is a high-carb fruit, with about 92% of the calories being derived from carbohydrates. Along with this, Jackfruit has some amount of many different vitamins and minerals that are important for human function and health.
Fresh Jackfruit
Nutritional Information (per 1 cup, 165g):
- Calories: 157
- Total carbohydrates: 38 grams (12% DV)
- Fiber: 2.5 grams (10% DV)
- Sugar: 31g
- Sodium: 3mg (0% DV)
- Protein: 2.8 grams
- Potassium: 21% DV
- Vitamin A: 10% DV
- Vitamin C: 37% DV
- Iron: 2% DV
- Calcium: 4% DV
- Vitamin B6: 25% DV
- Copper: 15% DV
- Magnesium: 12% DV
- Riboflavin: 11% DV
Canned Jackfruit
Nutritional Information (per 140g, 4.9oz drained):
- Calories: 45
- Total carbohydrates: 10 grams (12% DV)
- Fiber: 7 grams (10% DV)
- Sugar: 0g
- Sodium: 300mg (13% DV)
- Protein: 0 grams
- Potassium: 21% DV
- Vitamin A: 0% DV
- Vitamin C: 0% DV
- Iron: 4% DV
- Calcium: 4% DV
Jackfruit Health Benefits
Jackfruit has a high protein content per cup when compared to similar fruits—in fact it has 3x as much. It is also rich in fiber and antioxidants, both of which are important for healthy function.
Increased Blood Sugar Control
Low glycemic index foods are food that do not lead to drastic blood spikes after eating them. They also help to slow digestion and regulate blood sugar control over time.
Thanks to its high fiber content, jackfruit is a low glycemic index food. Dates are similar to this, which is why both of these fruits are helpful for satiating your appetite, helping to regulate blood sugar, and promote overall wellbeing and healthy internal functions.
Preliminary studies have been done to test whether jackfruit can help with blood sugar regulation for people with diabetes. One study showed that adults who consumed jackfruit extract had significantly better blood sugar regulation than adults who did not. Another study done with diabetic mice showed that jackfruit lead extract was beneficial for long-term blood sugar control.
While these studies are in their early stages and more research needs to be done, the indications are positive for how jackfruit may be able to help regulate blood sugar spikes in both diabetics and non-diabetics.
Reduced Risk of Disease
Jackfruit contain many powerful antioxidants, all of which help to protect cells within the body from damage and reduce inflammation.
Molecules called free radicals react easily with molecules within the body and can lead to large-scale negative reactions, some of cause diseases to develop. Antioxidants help protect your internal structures from free radicals and help quickly mitigate any adverse reactions or damage.
The main antioxidants in jackfruit are Vitamin C, carotenoids, and flavanones. These antioxidants are especially good for reducing inflammation and decreasing the risk of diseases such as heart disease, cancer, and type 2 diabetes. In addition to his, these antioxidants help to lower blood sugar, blood pressure, and cholesterol levels.
What is the Difference Between Yellow and Green Jackfruit?
The only difference between jackfruit that has a yellow skin or a green skin is the ripeness of the fruit. In both cases, it is safe to consume.
Vegetarians and vegans looking to replace meat with jackfruit typically look for less ripe fruits as the texture is more similar to pulled pork. Less ripened jackfruit also has a slightly less sweet flavor profile, which lends itself to more savory dishes.
How Is Jackfruit Keto?
Jackfruit is typically sold either fresh or canned. Fresh or ripe jackfruit, as mentioned early, has a very high carb and sugar content, which is not compatible with a keto diet.
Keto diets typically involve high healthy fat intake, moderate protein intake, and low carbohydrate intake. This transitions the body into a state of ketosis, which is when the body starts to use fat as fuel rather than carbohydrates.
In order to eat jackfruit on a keto diet, it is best to choose canned green or young jackfruit. This jackfruit is typically very mild in flavor and will have the consistency of pulled pork.
Because of the nature of canned jackfruit, it is best used as a meat alternative for savory dishes. It can also be used as a sort of “volume adder” for dessert dishes, but because of the neutral flavor should not be the main flavor star of any recipe.
Canned young jackfruit is commonly used as a meat substitute in tacos, sloppy joes, “tuna” salad, stir fries, burritos, chilis and curries. Mexican dishes are great to sub in jackfruit, as the flavor is often carried by other ingredients and sauces.
Keto Substitutes for Jackfruit
Depending on your specific desires, there are a few different keto-friendly options to sub for jackfruit.
If you are following a keto diet and looking for a meat add-in for taco and chili-type dishes, pulled pork or pulled chicken is a great meat with a similar texture. Tofu is also a great option with a neutral flavor if you prefer a meat-free alternative. Their nutritional information is below:
Pulled Pork
Nutritional Information (per 3 oz., 85g):
- Calories: 248
- Total fat: 18g (28% DV)
- Total carbohydrates: 0 grams (0% DV)
- Fiber: 0 grams (0% DV)
- Sugar: 0g
- Cholesterol: 77mg (26% DV)
- Sodium: 58mg (13% DV)
- Protein: 20 grams
- Vitamin C: 0.7% DV
- Vitamin A: 0.1% DV
- Iron: 6.2% DV
- Calcium: 1.6% DV
Pulled Chicken
Nutritional Information (per 1 cup, 135g):
- Calories: 225
- Total fat: 9g (14% DV)
- Total carbohydrates: 0 grams (0% DV)
- Fiber: 0 grams (0% DV)
- Sugar: 0g
- Cholesterol: 101mg (34% DV)
- Sodium: 101mg (4% DV)
- Potassium: 309 mg (9% DV)
- Protein: 34 grams
- Vitamin C: 0% DV
- Vitamin A: 1% DV
- Iron: 9% DV
- Calcium: 2% DV
Tofu
Nutritional Information (per 1/2 cup, 124g):
- Calories: 94
- Total fat: 6g (9% DV)
- Total carbohydrates: 2.3 grams (0% DV)
- Fiber: 0.4 grams (1% DV)
- Sugar: 0g
- Cholesterol: 0mg (0% DV)
- Sodium: 9mg (0% DV)
- Protein: 10 grams
- Vitamin C: 0% DV
- Iron: 36% DV
- Calcium: 43% DV
- Vitamin B6: 5% DV
- Magnesium: 9% DV
If you’re just looking for a general fruit or vegetable to incorporate into your keto diet, avocado is one you’re not going to want to miss. Avocados are high in healthy fats while being low in carbohydrates, which makes them a great addition to almost every keto friendly meal.
Avocado
Nutritional Information (per 1 cup, 146g):
- Calories: 146
- Total fat: 21g (32% DV)
- Total carbohydrates: 12 grams (4% DV)
- Fiber: 10 grams (40% DV)
- Sugar: 1g
- Cholesterol: 0mg (0% DV)
- Sodium: 1mg (0% DV)
- Protein: 2.9 grams
- Vitamin C: 24% DV
- Iron: 4% DV
- Calcium: 1% DV
- Vitamin B6: 20% DV
- Magnesium: 10% DV
Related Questions
Is jackfruit good for weight loss?
Yes! Jackfruit has a low-calorie count per volume, which is good for reducing hunger while keeping a calorie deficit. Jackfruit also has a low glycemic index, which will prevent large spikes in blood sugar that lead to cravings. However, weight loss is a combination of exercise, keeping a healthy diet, consuming a moderate calorie deficit, and making sustainable life changes. No specific food should be looked at as the key for weight loss.
Is jackfruit gluten-free?
Yes! Jackfruit is gluten-free.
Is jackfruit low FODMAP?
Yes, pulled jackfruit is low FODMAP. However, dried jackfruit is not low FODMAP due to excess fructose.