Ever heard of jackfruit?
Don’t worry if you haven’t—most people haven’t either. But this tropical fruit is starting to get a lot more attention lately, especially among vegans and vegetarians.
When it’s ripe, jackfruit is a big, sweet, juicy treat. But here’s where it gets interesting: in its unripe form, it’s becoming a super popular meat substitute thanks to its “meaty” texture. (If you’re following a strict vegan or vegetarian diet, be sure to check out our note on potential nutritional gaps [link here].)
So what exactly is jackfruit?
Well, for starters—it’s massive. Jackfruit is one of the largest tree fruits in the world. Some can weigh up to 100 pounds! Walking under a jackfruit tree could literally be dangerous.
It grows mostly in Southeast Asia and tropical places like Hawaii and the South Pacific, where it’s been a food staple for centuries. But you’ll also find it in other warm, tropical climates around the world.
It’s a weird-looking fruit, honestly—big, oval, and covered in bumpy green skin. It kind of looks like durian (another tropical fruit), and it’s related to breadfruit and mulberries. Inside, you’ll find clusters of orange-yellow seed pods surrounded by stringy fibers. That’s the part you eat, and when it’s ripe, it tastes sweet—kind of like a mix of mango, banana, and pineapple. Fun fact: the flavor of Juicy Fruit gum was based on jackfruit!
Jackfruit Nutrition: What’s in It for You?
One cool thing about jackfruit is that you can eat it at different stages of ripeness—and the nutrients vary depending on when it’s picked. But no matter when you eat it, you’re getting a solid mix of vitamins and minerals like:
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Vitamin C
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Vitamin A
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B-complex vitamins (especially B6, which your nervous system loves)
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Calcium, potassium, iron, zinc, sodium, and folate
It’s also rich in antioxidants and phytonutrients that help fight inflammation, protect cells from damage, and support your immune system. Bonus: it has antiviral and antibacterial properties too.
What Jackfruit Can Do for Your Health
1. May help prevent cancer
Thanks to its antioxidant-rich profile (hello, vitamin C and phytonutrients!), jackfruit may help protect against cell damage and reduce your risk of certain cancers, like lung, breast, gastric, skin, and prostate.
2. Keeps your electrolytes in balance
Jackfruit has a nice amount of potassium, which helps balance sodium levels in your body, supports muscle function, and keeps your blood pressure in check.
3. Supports digestion
This fruit is packed with fiber—both soluble and insoluble—which helps keep things moving in your digestive system, prevents constipation, and even lowers your risk of colon cancer. The anti-inflammatory properties are a bonus, especially if you deal with GI issues.
4. May help you sleep better
Jackfruit has magnesium and iron, two minerals that support relaxation and better sleep. So if you’re tossing and turning at night, this fruit might give you a hand.
5. Fights anemia
Iron helps your body make red blood cells, and jackfruit contains a good amount of it. Plus, it has vitamin C to help your body actually absorb that iron—something many plant-based sources struggle with.
6. Good for your eyes and skin
Vitamin A in jackfruit supports healthy vision and protects against eye issues like macular degeneration. It also nourishes your skin, while vitamin C helps boost collagen (aka the stuff that keeps your skin firm).
7. Boosts your mood
Feeling low? Jackfruit contains B6 and tryptophan, which help your body make serotonin—that feel-good chemical that supports mood, calmness, and brain function.
8. Diabetic-friendly
Even though ripe jackfruit is naturally sweet, it doesn’t spike your blood sugar the way you might expect. It digests slowly and has a low glycemic load, making it a safe and tasty option for many people with diabetes. It may even help improve glucose tolerance.
But Let’s Talk About That Meat Substitute Thing…
Here’s where jackfruit really earns its rising star status. When it’s unripe, the texture is incredibly similar to shredded meat—think pulled pork or shredded chicken. It’s not super high in protein (so pair it with a protein source if that matters to you), but it soaks up any flavor you add to it—BBQ sauce, taco seasoning, curry spices—you name it.
It’s become super popular as a taco filling or in sandwiches as a plant-based “pulled pork.” You can find it pre-seasoned and ready to heat at a lot of grocery stores now, especially in the meat alternative or vegan sections.
So… Where Do You Find Jackfruit?
Jackfruit is still a bit of a rare find in most U.S. supermarkets, but that’s changing fast. You might spot it fresh or frozen in Asian markets, and the canned version (in water or brine) is a great easy option for cooking.
A heads up: prepping a fresh jackfruit is no joke. The skin is super tough, and it contains a sticky, latex-like sap that clings to everything. If you’re curious but not ready to go full jungle warrior with a machete, try the pre-cooked or canned stuff first.
Ready to Try It?
Even if you’re a meat-eater, jackfruit can be a delicious addition to your meals. You don’t have to go full vegan to enjoy it. Toss it in tacos, stir it into curry, or throw it on a sandwich. You might be surprised how satisfying it is.
