Vegetables / Tropical Fruits
Jackfruit fruit, unripe
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 60% |
| Calories | 58kcal / 2530kcal (2%) |
Macronutrients
Protein | 2 g/ 71g (2%) | ||||||
Total Fat | 0.6 g/ 42g (1%) low | ||||||
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Total Carbs | 11.1 g/ 348g (3%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.13 mg/ 1mg (10%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 0.5 mg NE/ 16mg NE (3%) |
Vit C | 12 mg/ 70mg (17%) source |
Minerals
Calcium | 90 mg/ 750mg (12%) |
Phosphorus | 23 mg/ 700mg (3%) |
Iron | 0.4 mg/ 12mg (3%) |
Sodium | 3 mg/ 1500mg (0.2%) free |
What is this food?
Unripe jackfruit (green jackfruit) is a starchy fruit often used like a vegetable—commonly cooked as a savory dish (boiled, sautéed, or stewed). Per 100g, it has about 58 kcal and provides carbohydrates and fiber.
Why it matters to health
Unripe jackfruit can be a filling addition to meals because it has carbohydrates for energy and dietary fiber (2.4g per 100g) that supports better digestion and helps you feel full. It’s also low in fat (0.6g total) and very low in sodium (3mg), which is helpful for everyday eating. Since it still contains carbs, it’s best to pair it with protein and vegetables so your plate stays balanced and your energy stays steady.
Healthier tips
- Use it as your vegetable/starch component, not the only main food.
- Build a balanced plate: add lean protein (fish, chicken, tofu, eggs) and non-starchy veggies (okra, kangkong, pechay, tomatoes).
- Watch the cooking add-ons: keep oil and coconut milk to a reasonable amount, especially if you’re having it often.
- For snacks, you can have a smaller portion with a protein (e.g., jackfruit with egg or tofu) to stay satisfied between meals.
- Since you’ll have 3 meals plus 1–2 snacks daily, treat jackfruit as part of your meal plan—adjust the rice or noodles portion accordingly.
Common Filipino dishes
Ginataang langka, Langka with shrimp, Pinakbet with langka, Sweetened langka dessert, Humba-style langka (savory)
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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