Jackfruit Seeds: Calories, Nutrition and Health Benefits
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Perplexity Jackfruit seeds have about 165 calories per 100 g, almost all of it starch (roughly 37 g carbs), with 4 to 7 g protein, under 1 g fat and about 2 g fiber. They are a starchy food closer to chickpeas or chestnuts than to the sweet flesh around them, and they must be cooked before eating.
Quick Nutrition Facts
Per 100 g fresh or boiled seeds (about 10 to 12 seeds)
| Nutrient | Amount |
|---|---|
| Calories | 165 kcal |
| Protein | 4.2g |
| Carbohydrates | 36.7g |
| Fiber | 1.8g |
| Sugars | 1.84g |
| Fat | 0.1g |
| Sodium | 69 mg |
Macronutrient Breakdown
NUTRITIONIST'S INSIGHT
Treat boiled jackfruit seeds as a starch serving, not a nut. A 100 g portion gives about 37 g carbs and little fat, so it slots in where you would use potato or chickpeas. About 30% of the starch is resistant starch, which digests slowly and feeds gut bacteria. Always boil or roast them: raw seeds contain lectins and trypsin inhibitors that cooking removes.
Myth Busters
MYTH #1: Jackfruit seeds are a high-protein food.
TRUTH: Reported protein ranges from 4.2 g (TKPI) to about 7 g per 100 g. That is well below lentils or chickpeas at 9 g, so they are a modest protein source. Indonesian Ministry of Health TKPI: Jackfruit, seeds, fresh (via Andra Farm); Lose It!: Nutrition in Boiled Jackfruit Seeds
MYTH #2: You can eat jackfruit seeds raw.
TRUTH: Raw seeds contain lectins and trypsin inhibitors that can upset digestion. Boiling, steaming or roasting removes them. Lose It!: Nutrition in Boiled Jackfruit Seeds; Healthline: Jackfruit Seeds: Nutrition, Benefits, Concerns, and Uses
MYTH #3: Jackfruit seeds are low in carbs because jackfruit is a vegan meat swap.
TRUTH: The meat swap is the unripe flesh. The seeds are over 90% starch, with about 37 g carbs per 100 g. Lose It!: Nutrition in Boiled Jackfruit Seeds; A comprehensive review on nutritional composition, health benefits, and industrial applications of jackfruit seeds
MYTH #4: Jackfruit seeds cure diabetes.
TRUTH: Seed powder and resistant starch have shown blood sugar benefits in small studies, but the seeds are still a starchy carb source and portion size matters. Jackfruit (Artocarpus heterophyllus) seed powder supplementation study, PMC; A comprehensive review on nutritional composition, health benefits, and industrial applications of jackfruit seeds
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 165 kcal per 100 g with 37 g carbs and almost no fat. Filling for the calories, but starch-dense, so portion control matters. Indonesian Ministry of Health TKPI: Jackfruit, seeds, fresh (via Andra Farm); Lose It!: Nutrition in Boiled Jackfruit Seeds |
| Muscle Gain |  | Only 4 to 7 g protein per 100 g, and the protein is incomplete, so seeds are a carb side rather than a protein source. Indonesian Ministry of Health TKPI: Jackfruit, seeds, fresh (via Andra Farm); A comprehensive review on nutritional composition, health benefits, and industrial applications of jackfruit seeds |
| Blood Sugar Control | | High in starch, but about 30% is resistant starch that digests slowly. Works as a measured carb portion alongside protein and vegetables. Lose It!: Nutrition in Boiled Jackfruit Seeds; Jackfruit (Artocarpus heterophyllus) seed powder supplementation study, PMC |
| Gut Health |  | Resistant starch is fermented in the large intestine and acts as a prebiotic, and the seeds add some fiber. Lose It!: Nutrition in Boiled Jackfruit Seeds; Healthline: Jackfruit Seeds: Nutrition, Benefits, Concerns, and Uses |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Jackfruit Seeds
Boiled jackfruit seeds carry about 37 g of mostly starch carbs per 100 g, so glucose rises steadily and peaks around 45 minutes. Roughly 30% of the starch is resistant, which keeps the peak lower and the fall slower than for plain white rice or potato. Lose It!: Nutrition in Boiled Jackfruit Seeds; Jackfruit (Artocarpus heterophyllus) seed powder supplementation study, PMC
Estimated Blood Sugar Response (100 g boiled seeds)
Modeled from carbohydrate content and resistant starch share. Not a measured CGM trace. Individual responses vary.
How to flatten the spike
- Eat seeds with a protein source such as eggs, paneer or dal to slow glucose absorption.
- Keep portions to a small handful (about 50 g) if you count carbs.
- Add them to a vegetable curry or salad instead of eating them alone.
- Cool boiled seeds before eating to raise resistant starch slightly.
Cultural Significance
Jackfruit seeds are a traditional food across India, Bangladesh, Sri Lanka and Southeast Asia, where they are boiled, roasted over coals, or added to curries such as Kerala's chakkakuru and Bengali jackfruit seed dishes. In Indonesia and Malaysia they are boiled and eaten as a snack. Households keep the seeds instead of throwing them away when the fruit is cut, since each fruit holds 100 to 500 of them.
Compare & Substitute
Jackfruit Seeds vs Similar Foods
| Nutrient | Boiled chickpeas (100 g) | Boiled lentils (100 g) | Roasted chestnuts (100 g) |
|---|---|---|---|
| Calories | 164 kcal | 116 kcal | 245 kcal |
| Protein | 8.9g | 9g | 3.2g |
| Carbohydrates | 27.4g | 20.1g | 53g |
| Fat | 2.6g | 0.4g | 2.2g |
Frequently Asked Questions
How many calories are in jackfruit seeds?
About 165 calories per 100 g of fresh seeds according to the Indonesian TKPI table. Other sources range from about 130 to 185 kcal depending on seed variety and moisture.
Are jackfruit seeds safe to eat?
Yes, once cooked. Boil, steam or roast them first, because raw seeds contain lectins and trypsin inhibitors that can upset digestion.
Are jackfruit seeds keto friendly?
No. A 100 g serving has roughly 37 g carbs and under 2 g fiber, which uses up most of a strict keto day.
Do jackfruit seeds have protein?
Some. Reported values run from 4.2 g to about 7 g per 100 g, which is modest compared with beans or lentils.
Can diabetics eat jackfruit seeds?
In small measured portions with protein and vegetables, yes. About 30% of the starch is resistant starch, but the seeds are still carb-dense, so count them as a starch serving.
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