Fruits / Tropical Fruits
Jackfruit
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 34% |
| Calories | 111kcal / 2530kcal (4%) |
Macronutrients
Protein | 1.4 g/ 71g (1%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
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Total Carbs | 25.4 g/ 348g (7%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.09 mg/ 1mg (7%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 0.9 mg NE/ 16mg NE (5%) |
Vit C | 5 mg/ 70mg (7%) |
Minerals
Calcium | 30 mg/ 750mg (4%) |
Phosphorus | 18 mg/ 700mg (2%) |
Iron | 1.1 mg/ 12mg (9%) |
Sodium | 2 mg/ 1500mg (0.13%) free |
What is this food?
Jackfruit (langka) is a sweet tropical fruit. In a 100g serving, it has about 111 kcal, 25.4g carbohydrates (with 20.3g sugar), and 1.6g fiber. It also has small amounts of fat (0.4g) and very low sodium (2mg).
Why it matters to health
Jackfruit can be a nice fruit option because it provides natural sweetness and some dietary fiber that helps you feel fuller and supports regular digestion. It’s also low in sodium and cholesterol, which is good for everyday heart-friendly eating. Because it’s relatively high in sugar and carbs, it’s best to enjoy it in the right portion—especially if you’re watching blood sugar or you tend to snack often.
Healthier tips
- Keep portions small: try 1/2 cup (or about 100g) as a snack, not a full meal replacement.
- Pair it with protein or healthy fats to balance your snack (e.g., jackfruit with plain yogurt or a small serving of nuts).
- If you’re eating 3 meals plus 1–2 snacks a day, treat jackfruit as your snack and keep your main meal carbs (rice/bread/noodles) at a reasonable portion.
- Choose less added-sugar versions when available (e.g., avoid syrup-heavy preparations when possible).
- Enjoy it in moderation—no food is strictly bad; it’s the portion and frequency that matter.
Common Filipino dishes
Ginataang langka, Langka na may asukal (candied/syrup), Turon na may langka, Fruit salad with langka, Langka at sago (dessert)
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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