Vegetables / Marrow Vegetables
Jackfruit seed, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 86% |
| Calories | 156kcal / 2530kcal (6%) |
Macronutrients
Protein | 4.5 g/ 71g (6%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
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Total Carbs | 33.7 g/ 348g (9%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.09 mg/ 1mg (7%) |
Vit B2 | 0.1 mg/ 1mg (7%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 11 mg/ 70mg (15%) |
Minerals
Calcium | 30 mg/ 750mg (4%) |
Phosphorus | 69 mg/ 700mg (9%) |
Iron | 0.6 mg/ 12mg (5%) |
Sodium | 22 mg/ 1500mg (1%) very low |
What is this food?
Boiled jackfruit seeds. They’re the edible seeds inside the jackfruit, cooked until soft. In meals, they can act like a starchy, plant-based “protein” side because they’re filling and provide fiber.
Why it matters to health
Jackfruit seeds help with energy (carbohydrates) and gut health (dietary fiber: 4.7 g per 100 g), which supports regular bowel movements and helps you feel full. They also have some healthy fats (0.3 g total fat) but include saturated fat (0.08 g), so it’s best to keep the cooking method simple (boiled, not deep-fried). Sodium is low (22 mg), which is good for everyday eating. Since they’re starchy, they’re best as a portion-controlled side alongside vegetables and a lean protein.
Healthier tips
- Use boiled jackfruit seeds as a snack or side, not the only main—pair with veggies (e.g., okra, kangkong, talong) and a lean protein (fish, chicken, tofu).
- Start with a small serving (about 1/2 cup cooked) then adjust based on your hunger and your other carbs for the day (rice, bread, noodles).
- Choose boiling or light sauté with minimal oil; avoid deep-frying.
- For your 3 meals + 1–2 snacks pattern, you can have them as a snack, but keep the next meal balanced with more non-starchy vegetables.
Common Filipino dishes
Ginataang langka with seeds, Jackfruit seed “camote” style (boiled then sautéed), Nilagang langka seeds, Turon-style jackfruit seed (fried snack), Sinigang with jackfruit seeds
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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