Raw jackfruit, often known as the “vegetarian meat” of India, is more than just a delicious tropical fruit — it’s also a nutritional powerhouse. Unlike the ripe yellow jackfruit we’re familiar with, raw jackfruit (unripe) is mildly flavored, fibrous, and is used extensively in savory dishes across India and Southeast Asia.
From curries and stir-fries to vegan meat substitutes, raw jackfruit is making its mark as a superfood — and for good reason. Let’s take a closer look at its nutritional value, health benefits, and why it deserves a place on your plate.
🥗 Raw Jackfruit Nutrition Facts (per 100g)
Here’s the approximate nutritional breakdown of 100 grams of raw jackfruit:
| Nutrient | Amount |
|---|---|
| Energy | 95 kcal |
| Carbohydrates | 23.5 g |
| Dietary Fiber | 1.5 – 2.0 g |
| Protein | 1.7 g |
| Fat | 0.6 g |
| Vitamin C | 13.7 mg (23% DV) |
| Potassium | 303 mg |
| Calcium | 24 mg |
| Iron | 0.6 mg |
| Magnesium | 29 mg |
| Vitamin A (Beta-Carotene) | 110 IU |
| Water Content | ~73-75% |
Note: DV = Daily Value (based on a 2,000-calorie diet)
✅ Key Health Benefits of Raw Jackfruit
1. Regulates Blood Sugar
Raw jackfruit has a low glycemic index (GI), especially when compared to white rice or potatoes. Its high fiber content slows down sugar absorption, making it suitable for people managing diabetes.
2. High in Fiber
It’s packed with dietary fiber, which helps improve digestion, relieve constipation, and promote gut health.
3. Weight Loss Friendly
Raw jackfruit is low in calories and fat, but fills you up quickly due to its fiber and water content — making it great for weight loss diets.
4. Rich in Antioxidants
It contains Vitamin C, flavonoids, and carotenoids, which help fight free radicals and boost your immune system.
5. Improves Heart Health
The potassium and magnesium in jackfruit support heart function, regulate blood pressure, and reduce the risk of cardiovascular disease.
6. Plant-Based Meat Substitute
Its fibrous texture makes raw jackfruit an excellent meat alternative for vegans and vegetarians, especially in curries, tacos, or pulled “pork” dishes.
🌿 How to Use Raw Jackfruit in Cooking
In India, raw jackfruit is often used in:
Curry or Koora (Andhra/Tamil Nadu)
Kathal ki Sabzi (North India)
Kerala-style Jackfruit Thoran or Erissery
Jackfruit Biryani or Pulao
Vegan pulled jackfruit tacos or sandwiches
You can find raw jackfruit fresh, frozen, canned, or vacuum-packed in stores. Always cook it before eating to soften the fibers and improve taste.
💡 Pro Tip: Raw Jackfruit vs Ripe Jackfruit
| Feature | Raw Jackfruit | Ripe Jackfruit |
|---|---|---|
| Taste | Neutral/Savory | Sweet, fruity |
| Texture | Fibrous, meaty | Soft, juicy |
| Common Use | Curries, savory dishes | Desserts, snacks |
| Glycemic Index | Low | High |
| Sugar Content | Low | High |
🛒 Where to Buy Raw Jackfruit
Fresh: Local vegetable markets (during jackfruit season – March to June)
Frozen/Canned: Grocery stores like BigBasket, Amazon, Nature’s Basket
Packaged Jackfruit Curry Mixes: Available from brands like Meenakshi’s, Vegan Roots, GoJackfruit
❓FAQs About Raw Jackfruit
Q: Can diabetics eat raw jackfruit?
A: Yes! Raw jackfruit has a low glycemic index and helps regulate blood sugar levels.
Q: Is raw jackfruit better than rice?
A: In terms of fiber and GI, raw jackfruit is a healthier alternative to rice, especially for weight watchers and diabetics.
Q: How do I prepare raw jackfruit at home?
A: Oil your hands and knife (due to the sticky latex), peel the green outer skin, remove seeds, and chop the flesh. Pressure cook or boil before using in recipes.
Q: Can I freeze raw jackfruit?
A: Yes, cooked or blanched raw jackfruit can be frozen for 3–6 months.
🥦 Final Thoughts
Raw jackfruit is a nutrient-rich, versatile superfood that is finally getting the recognition it deserves. Whether you’re looking to manage diabetes, improve digestion, lose weight, or explore plant-based cooking, this humble fruit from the tropics has something to offer.
So the next time you’re thinking of trying something new and healthy, give raw jackfruit a place in your kitchen. It’s sustainable, local, and absolutely delicious!