Jackfruit, known as Panasa Pandu in Telugu, Kathal in Hindi, and Pala Pazham in Tamil, is a tropical favorite across India and Southeast Asia. From its sweet, fragrant pulp to its use in curries and chips, jackfruit has won hearts and stomachs alike.
But one big question remains, especially for people watching their sugar intake or managing diabetes:
👉 Is Jackfruit High in Sugar?
Let’s dig into the sweet truth — backed by science, tradition, and nutrition.
🌿 First Things First: What’s in a Jackfruit?
Jackfruit is packed with:
Natural sugars: glucose, fructose, sucrose
Dietary fiber
Vitamin C
Antioxidants
Potassium and magnesium
These nutrients are great for immunity, digestion, and energy — but yes, the sugar content is something to be aware of, especially in ripe jackfruit.
🍭 So, Is Jackfruit High in Sugar?
Yes, ripe jackfruit is relatively high in natural sugar compared to many other fruits.
📊 Sugar Content Breakdown (Per 100g of Ripe Jackfruit):
Total Sugar: ~19-25g
Calories: ~95 kcal
Glycemic Index (GI): 50–60 (medium)
That’s nearly 5 teaspoons of sugar in just one cup of ripe jackfruit! While it’s not “added” or refined sugar, it still affects blood sugar levels.
🧬 What Type of Sugar Is in Jackfruit?
The sweetness of jackfruit comes from:
Glucose – quickly absorbed, provides instant energy
Fructose – natural fruit sugar, less likely to spike blood sugar
Sucrose – common table sugar, naturally present in fruits
Together, these sugars give jackfruit its signature sweet taste and energy boost.
🥗 What About Raw Jackfruit?
Now here’s the good news.
Raw jackfruit (used in curries or pickles) is low in sugar and high in fiber. It has:
Less than 5g sugar per 100g
More resistant starch, which helps manage blood sugar
A much lower glycemic load
Raw jackfruit is actually recommended for diabetics and weight-watchers when cooked properly and eaten with whole grains or pulses.
🤔 Should Diabetics Avoid Jackfruit?
Not necessarily — but portion control is key.
✅ Safe Tips for Diabetics:
Prefer raw jackfruit over ripe.
If having ripe jackfruit, limit to 2–3 pods at a time.
Combine with protein or healthy fat (like nuts or yogurt) to slow sugar absorption.
Avoid jackfruit sweets or desserts with added sugar.
💡 Pro Tip: Jackfruit flour (from green jackfruit) is emerging as a diabetic-friendly substitute for regular flour — great for rotis, dosas, or pancakes.
🍴 Is Jackfruit Healthier Than Other Fruits?
Let’s compare with a few common fruits:
| Fruit | Sugar (per 100g) | GI Value |
|---|---|---|
| Jackfruit | 19-25g | 50-60 |
| Mango | 14-17g | 51 |
| Banana | 12g | 51 |
| Apple | 10g | 36 |
| Papaya | 8g | 60 |
Jackfruit has more sugar than mango or banana, but it’s still a natural source — far better than processed sweets.
💪 Benefits of Natural Sugars in Jackfruit
While high in sugar, jackfruit also delivers:
Quick energy (great for workouts)
Immunity boost with Vitamin C
Good gut health thanks to fiber
Antioxidants that protect your cells
So yes — sugar is there, but it’s balanced with nutrition.
❌ When to Avoid Ripe Jackfruit
Ripe jackfruit may not be ideal for:
People with diabetes (unless portion-controlled)
Those following a low-carb or keto diet
People with digestive issues (due to its fiber and sweetness)
✅ Who Can Enjoy Jackfruit Freely?
Children and teens (growing and active)
Athletes and fitness enthusiasts
Elderly (in moderation, for digestion and immunity)
Vegetarians/Vegans – raw jackfruit is an excellent meat substitute!
🛍️ Can You Buy Jackfruit Online?
Absolutely! You can find:
Fresh ripe jackfruit
Raw jackfruit pieces
Jackfruit flour
Jackfruit chips
Jackfruit-based sweets
Look for trusted sources like MeenakshiRecipe.com for fresh and regional jackfruit products delivered to your doorstep.
🧠 Final Thoughts
Is jackfruit high in sugar?
✔️ Yes — especially when ripe.
❌ But it’s not “bad sugar” — it’s natural and paired with fiber, vitamins, and antioxidants.
Enjoy jackfruit in moderation, balance it with other foods, and make smart choices based on your health needs. Whether you’re trying a raw jackfruit curry or munching on sweet yellow pods, this fruit brings both flavor and function to your plate.