Vegetables / Marrow Vegetables
Jackfruit seed
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 85% |
| Calories | 164kcal / 2530kcal (6%) |
Macronutrients
Protein | 5.5 g/ 71g (7%) | ||||||
Total Fat | 0.5 g/ 42g (1%) low | ||||||
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Total Carbs | 34.4 g/ 348g (9%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.18 mg/ 1mg (15%) |
Vit B2 | 0.19 mg/ 1mg (14%) |
Vit B3 | 0.5 mg NE/ 16mg NE (3%) |
Vit C | 14 mg/ 70mg (20%) source |
Minerals
Calcium | 27 mg/ 750mg (3%) |
Phosphorus | 85 mg/ 700mg (12%) |
Iron | 0.8 mg/ 12mg (6%) |
Sodium | 24 mg/ 1500mg (1%) very low |
What is this food?
Jackfruit seed is the edible part inside the jackfruit. When cooked (boiled, roasted, or added to dishes), it works like a starchy vegetable/plant-based “seed” food.
Why it matters to health
Jackfruit seed provides carbohydrates for energy and dietary fiber (about 5 g per 100 g), which can help keep you full and support healthy digestion. It also has a small amount of fat (about 0.5 g) with some saturated fat (about 0.13 g) and low sodium (about 24 mg), so it can fit well in meals. Since it’s more starchy than leafy veggies, it’s best to pair it with protein and non-starchy vegetables to balance your plate.
Healthier tips
- For your 3 meals + 1–2 snacks: use jackfruit seed as a side or part of the main, not the only food on the plate.
- Pair it with lean protein (fish, chicken, tofu, eggs) and lots of vegetables (e.g., kangkong, pechay, okra) to improve balance.
- Watch portions: because it has higher carbs, keep the serving around 1/2 to 1 cup cooked (depending on your appetite and activity).
- If roasting or frying, go easy on oil; boiling or steaming is usually lighter.
- For snacks, choose smaller portions and combine with fruit or yogurt if available.
Common Filipino dishes
Ginataang langka with seeds, Jackfruit seed adobo, Boiled jackfruit seeds with bagoong, Roasted jackfruit seeds, Jackfruit seed sinigang
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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