Jackfruit 101: Diet, Benefits, Side Effects, And More

“Ingesting jackfruit certainly has the potential to help you lose weight,” says Gillespie.

Jackfruit contains 2.5 g of fiber per serving. That’s not an incredibly high amount compared to some other products – green peas, for example, have 8.8 grams of fiber per cup, according to the USDA.

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But it will help you hit the recommended fiber intake, which the Mayo Clinic puts at 21-25 g per day for women and 30 to 38 g per day for men.

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The majority of Americans don’t eat enough fiber, according to an article published in the January-February 2017 issue of the American Journal of Lifestyle Medicine.

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Fiber is an important nutrient in achieving your weight loss goals, according to MedlinePlus, as it adds bulk to your diet.

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“It can help keep you feeling full for longer and reduce unnecessary snacking and grazing,” says Gillespie.

Plus, eating jackfruit as a meat substitute saves calories. “It has fewer calories than most meats,” says Gillespie. “When used as a meat substitute, it can naturally reduce caloric intake.”

A 150g serving of jackfruit has 157 calories (before sauces are added), according to the USDA, compared to 375 calories in 150g pulled pork.

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Eliminating meat in favor of a plant-based diet has been shown to result in weight loss. A systematic review published in Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy in September 2020 found that a plant-based diet helped obese people lose weight, possibly because they got more foods high in fiber and vegetable proteins and less saturated foods ate fats and animal proteins.

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“However, jackfruit contains more calories per serving than other fruits and is mostly made up of carbohydrates. So it’s important to monitor the portion sizes so as not to overdo it, ”says Gillespie.