Health Benefits and Side Effects of Jackfruit (Kathal)

Published: 13 Jan 2026

Jackfruit, the world’s largest tree-grown fruit, is a tropical gem known for its unique taste, big size, and amazing versatility. It has been eaten raw, cooked, or dried in Asian, African, and South American foods for centuries.

But jackfruit is more than just a fruit; it provides impressive health benefits. As a meat replacement, it brings many surprises. However, overconsumption or pre-existing health problems can turn its benefits into drawbacks.

Table of Content

Let’s find the essential information, must-know insights, and the best ways to eat it healthily. Sweet and meaty, here’s your guide!

Benefits of Jackfruit

Jackfruit has become a fruit worth exploring. It has a variety of nutrients, and you can enjoy it for different reasons, whether for everyday meals or to overcome health issues.

Uncover the advantages of jackfruit, one by one.

1. Boosts Immune System

Rich in vitamin C and antioxidants, jackfruit strengthens the body’s natural defense mechanisms.

Helps fight infections and viruses
Enhances white blood cell activity
Reduces inflammation and oxidative stress

Medical Note: A single serving of jackfruit provides over 20% of your daily vitamin C needs, essential for immunity.

2. Aids in Digestion

The high fiber content in jackfruit supports healthy digestion and bowel function.

Prevents constipation and improves gut motility
Promotes beneficial gut bacteria
Aids in nutrient absorption

Historical Note: In traditional Indian medicine, jackfruit was often prescribed to soothe digestive discomfort and cleanse the intestines.

3. Supports Heart Health

Jackfruit contains potassium, fiber, and antioxidants that promote heart wellness.

Helps control blood pressure
Reduces bad cholesterol levels
Supports overall heart function

Medical Note: Potassium in jackfruit balances sodium levels, lowering the risk of hypertension and heart disease.

4. Provides Sustained Energy

Loaded with carbohydrates and natural sugars, jackfruit gives long-lasting energy.

Fuels muscles and brain activity
Helps combat fatigue and low energy levels
A great pre-workout or midday snack

General Note: Unlike refined sugars, jackfruit’s natural sugars release energy gradually without sharp blood sugar spikes.

5. Helps in Blood Sugar Regulation

Jackfruit’s fiber and protein slow glucose absorption, supporting blood sugar control when eaten wisely.

Reduces sugar spikes after meal
Supports insulin function
Beneficial for pre-diabetics in moderation

Medical Note: Studies suggest jackfruit flour may improve glycemic control in people with type 2 diabetes when consumed as part of a balanced diet.

6. Strengthens Bones

Jackfruit is a source of magnesium and calcium, both necessary for bone health.

Improves bone density and strength
Reduces the risk of bone weakening
Supports joint function and mobility

Cultural Note: In many tropical regions, jackfruit seeds are boiled or roasted as a source of calcium for bone health.

7. Maintains Skin Health

Antioxidants and vitamin C in jackfruit support collagen formation and skin repair.

Helps smooth out wrinkles and fine lines
Protects against sun damage
Promotes glowing, youthful skin

General Note: In parts of South Asia, jackfruit pulp is used in skincare to hydrate and brighten the skin.

8. Supports Weight Management

Even though it contains calories, jackfruit’s fiber helps control appetite.

Keeps you stay full between meals
Reduces cravings and unnecessary snacking
Helpful for weight loss if you eat in healthy portions

Medical Note: Fiber slows digestion and helps regulate hunger hormones, aiding in weight management.

9. Improves Blood Circulation

Jackfruit’s iron content supports oxygen transport and reduces fatigue.

Helps prevent anemia and body weakness
Increases stamina and energy
Aids in forming new red blood cells

Historical Note: Its seeds were used in home remedies to help with iron deficiency.

10. Plant-Based Meat Alternative

When cooked unripe, jackfruit has a shredded meat-like texture suitable for plant-based diets.

Ideal for vegans and vegetarians
Provides protein, fiber, and essential nutrients
A versatile ingredient in savory dishes

Cultural Note: It has been a staple “meat substitute” in South Asian cuisine for centuries, long before plant-based diets became popular.

Side Effects of Jackfruit

Jackfruit is highly nutritious, but it isn’t risk-free. Overeating it or consuming it with some medical conditions may lead to adverse effects.

Now, go through its disadvantages, step by step.

1. Digestive Issues

Overeating it may cause stomach discomfort, since its high fiber content can be a bit heavy on digestion when eaten in excess.

Can cause stomach bloating or flatulence
May lead to mild cramps
Overeating can slow digestion temporarily

Health Note: People having stomach problems should limit jackfruit intake to about 1–2 cups (150–300 grams) per day.

2. Blood Sugar Spikes

It contains natural sugars that can raise blood sugar if eaten in large amounts.

Can increase glucose levels after a meal
Large portions may cause a sudden energy drop
Diabetics may notice a change in blood sugar

Medical Note: Diabetics should check their blood sugar when including jackfruit in their diet.

3. Excess Calories

No doubt it is very healthy, but in large amounts it can increase calorie load, which may lead to weight gain.

Contains natural sugars such as glucose, sucrose, and fructose
Overconsumption may add extra body fat
Keep servings small to benefit from its effects

General Note: Small portions allow you to enjoy jackfruit without adding excess calories.

4. Possible Allergies

Certain people are allergic to jackfruit, which can cause mild to more noticeable reactions.

Mouth or throat itchiness
Eye irritation or watery eyes
Rarely, wheezing (difficulty breathing)

Medical Note: Anyone with known latex or birch allergies should be more careful, as jackfruit can trigger similar reactions.

5. Kidney Concerns

While nutritious, the potassium in jackfruit can be a concern for people with kidney conditions or reduced renal function.

Overconsumption can lead to high potassium buildup
Limit intake if following a potassium-controlled diet
Overeating may increase renal stress

Medical Note: Potassium-rich fruits can affect kidney function; moderation helps reduce this risk.

6. Mouth Irritation

Raw jackfruit contains latex, which is sticky and can trigger irritation in the mouth or skin for certain people.

Temporary itching around the lips or tongue
Mild swelling or puffiness in the mouth area
Peeling raw jackfruit may cause hand irritation

Cultural Note: Some South Asian cultures recommend avoiding jackfruit at night.

7. Medication Interference

This fruit can affect blood sugar and blood pressure, interfering with some drugs.

May impact the action of anticoagulants
May interact with anti-diabetic medications
Eat it only with medical guidance if taking medication

Medical Note: Effects on blood sugar and clotting may vary; pay attention to how your body responds.

8. Risk of Contamination

Unwashed or improperly stored jackfruit may contain harmful bacteria on the skin or inside the fruit that can pose a risk of foodborne illness.

May cause nausea or mild illness
Properly wash the fruit to ensure it is safe to eat
Keep in a cool, dry place or refrigerate after cutting

General Note: Always clean and store jackfruit properly to reduce the risk of contamination and spoilage.

After discussing the side effects, understanding its vitamins, minerals, and nutrients shows why it’s good for you.

Nutritional Facts of Jackfruit

Understanding the nutrition behind jackfruit gives you a clearer picture of why this fruit is considered both a source of energy and a health booster. Here’s its detailed nutritional profile:

Nutritional Values of Jackfruit (Per 100g, Ripe, Raw)

No.	Nutrient	Amount	% Daily Value (DV)
1	Calories	95 kcal	5%
2	Carbohydrates	23.3 g	8%
3	Protein	1.7 g	3%
4	Total Fat	0.6 g	1%
5	Fiber	1.5 g	6%
6	Vitamin C	13.7 mg	23%
7	Vitamin A	110 IU	2%
8	Vitamin B6	0.3 mg	20%
9	Folate (B9)	14 µg	4%
10	Potassium	448 mg	13%
11	Magnesium	37 mg	9%
12	Phosphorus	21 mg	3%
13	Calcium	24 mg	2%
14	Iron	0.2 mg	1%
15	Water Content	~73%	Not Applicable

Note: %DV is determined for a 2,000-calorie daily diet. Your needs may vary.

Overview of Jackfruit Nutrients

Each nutrient contributes to specific health benefits. A summary of the main nutrients it offers is given below:

Calories: Powers you for work, exercise, and daily tasks.
Carbohydrates: Give your body quick energy.
Protein: Makes healthy hair, skin, and nails.
Fat: Contains minimal healthy fats for energy.
Fiber: Supports digestion and keeps you fuller longer.
Vitamin C: Boosts immunity and improves skin health.
Vitamin A: Important for eye health, immunity, and skin.
Vitamin B6: Supports brain function and hormone balance.
Vitamin B9: Essential for cell growth and fetal development.
Potassium: Regulates blood pressure and muscle function.
Magnesium: Strengthens bones and aids metabolism.
Phosphorus: Helps store and release energy in the body.
Calcium: Helps prevent bone loss.
Iron: Helps oxygen transport and reduces fatigue.
Water: Aids nutrient transport and waste removal.

It is now more obvious who should eat this fruit and who should take precautions. First, let’s focus on the most beneficial groups.

Jackfruit Good For

Its nutrient content makes it beneficial for people with different dietary and health requirements. They include:

People who need to gain weight or require more energy.
People with low immunity.
Vegetarians looking for a plant-based protein source.
Those with low iron levels or anemia.
Anyone seeking better digestive or skin health.

Jackfruit Bad For

On the other hand, some people may face issues if they eat it regularly. These include:

Diabetics or those with blood sugar issues.
People with kidney disease.
Individuals on certain medications.
People prone to bloating or IBS.
Anyone recovering from major surgery.

Just like with the groups above, the timing of eating jackfruit also matters.

Best Time to Eat Jackfruit

The time you eat jackfruit can help your body absorb nutrients fully. Try eating it at these times:

Morning/Breakfast: Start your day with natural energy.
Mid-Morning: Curbs hunger and maintains energy until lunch.
Before Exercise: Provides carbohydrates for workout energy.
After Exercise: Replenishes energy and supports recovery with nutrients.
With Lunch: Small portions complement a balanced meal.
As Seasons Change: Good for immunity and digestive health during seasonal changes.

Bad Time to Eat Jackfruit

Eating jackfruit at the wrong time may influence your overall health. Avoid these times:

Late at Night/Before Bed: May cause bloating or disturb sleep.
Empty Stomach in the Morning: Can sometimes cause acidity or mild stomach cramps.
After a Heavy Meal: May be hard to digest and cause fullness.
Evening: Eating too close to dinner can affect digestion.

Aside from nutrition, it also has a rich story that sets it apart.

Facts About Jackfruit

These facts will prove why this fruit isn’t like any other!

Largest Tree Fruit: Jackfruit is the largest fruit grown on a tree; one can weigh over 35 kg.
National Fruit: It’s considered the national fruit of Bangladesh and Sri Lanka.
Varieties: There are hundreds of varieties, popular ones like “Black Gold” and “Golden Nugget.”
Spiky Skin: The outer skin is covered in thick, pointy spikes.
Durable Wood: The wood from the jackfruit tree is used to make musical instruments.
Vegan Favorite: In vegan cuisine, unripe jackfruit is known as “vegetable meat.”
Slow Ripening: It takes 3–8 months to mature on the tree, depending on the variety and climate.
Air-Purifying Tree: The large leaves can absorb dust and improve air quality.
Strong Fiber: The fibrous interior is so strong that it’s used for making ropes.

Interesting as it is, it also has a few myths and misconceptions around.

Myths About Jackfruit

Debunking the most common myths about jackfruit:

Myth #1: Jackfruit causes weight gain.
Truth: Only excessive intake may cause weight gain; moderate portions are fine.

Myth #2: Diabetics must avoid jackfruit completely.
Truth: Small servings can be safe when included in a balanced diet.

Myth #3: Jackfruit is just a sweet.
Truth: It’s rich in fiber, vitamins, and minerals that support health.

Myth #4: Jackfruit is harmful to the kidneys.
Truth: Only those with existing kidney disease need to limit intake.

Let’s sum it all up and take a final look at everything we’ve covered.

Conclusion

Jackfruit is a unique fruit that blends delicious flavor with powerful nutrition and even works as a meat substitute for plant-based diets. But its possible side effects indicate portion control is important. From its unique size and fascinating facts to its cultural importance and common myths, now you know it all.

If you’re curious about how and when it’s best to eat or simply want to explore its story, jackfruit proves to be one of the most interesting fruits around.

FAQs

Let’s answer some frequently asked questions about jackfruit.

What is jackfruit?

Jackfruit is a large tropical fruit that grows on the jackfruit tree. It has a tough, bumpy outer skin and can grow to be the largest fruit on a tree in the world. Inside, it has soft fruit pieces that can be eaten raw when ripe or cooked when unripe, and its seeds are also edible.

What is the scientific name of jackfruit?

The scientific name of jackfruit is Artocarpus heterophyllus. It belongs to the mulberry family, known as Moraceae, which also includes figs and breadfruit. This scientific name is used worldwide to clearly identify and distinguish it from similar fruits.

Is jackfruit good for digestion?

Yes, its fiber helps improve digestion, prevent constipation, and promote healthy gut bacteria, supporting better nutrient absorption and regular bowel movements.

Can diabetics eat jackfruit?

Yes, but only in small portions and under medical advice. Diabetics should monitor their blood sugar closely, as larger servings may cause spikes despite the fiber content. Including it occasionally as part of a balanced diet is usually safe.

Is jackfruit a fruit or a vegetable?

Jackfruit is actually a fruit, but it can be used like a vegetable when it is unripe. In this stage, it has a mild taste and firm texture, making it suitable for savory dishes, while ripe jackfruit is sweet and eaten as a fruit.

What does jackfruit taste like?

Jackfruit has a unique taste that depends on its ripeness. When ripe, it is sweet, fruity, and fragrant, often compared to a mix of mango, banana, and pineapple. When unripe, it has a mild, neutral flavor, which is best to use in savory recipes.

Can jackfruit be frozen?

Yes, jackfruit can be frozen. Both the flesh and the seeds can be stored in the freezer for several months, making it convenient to use later. Just remove the seeds from the fruit pieces and store them in a freezer bag.

What parts of jackfruit are edible?

You can eat the fleshy fruit pieces inside and the seeds. Eat the fruit fresh when it is ripe, or cook it when it is unripe. You can also boil, roast, or cook the seeds to use them in various dishes.

How to eat jackfruit?

Choose a ripe jackfruit and cut it carefully, as it has sticky latex. Take out the yellow fruit pieces and remove the seeds. You can eat the flesh raw or cook them in curries and desserts. Store leftover chunks in the fridge.

Why can unripe jackfruit replace meat?

Jackfruit serves as a meat substitute because its unripe flesh has a mild taste and a chewy, shredded texture that resembles cooked meat. It easily absorbs seasonings and sauces and is used in vegetarian and vegan dishes like tacos, sandwiches, and curries.