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Is Jackfruit Keto-Friendly?

Jackfruit on a kitchen counter

Is Jackfruit Keto-Friendly? The answer, as we've discovered, is not quite straightforward when viewed through the lens of a strict ketogenic diet.

While this tropical delight, known for its unique flavor and nutritional bounty, appears healthy at first glance, its fit into a keto-conscious meal plan raises some reservations.

This piece set out to comprehend the carbohydrate profile of jackfruit, explored the health implications of including it in a keto diet, and proffered some imaginative alternatives that align better with low-carb dietary guidelines.

Now that we have a comprehensive understanding of why exactly jackfruit doesn't blend well with a ketogenic diet, let's recap the intriguing journey we've taken on this culinary exploration into the world of keto.


  • Is Jackfruit Keto-Friendly? Short answer: No. But there's more to it than just net carbs.
  • Jackfruit's high carbohydrate content can interrupt the state of ketosis, a fundamental aspect of the keto diet.
  • Despite this, Jackfruit is packed with vitamins and nutrients that contribute positively to overall health.

Is Jackfruit Keto-Friendly?

To cut straight to the chase, no, jackfruit does not uphold the keto-friendly badge. Let's dive into why this is by examining its nutritional breakdown.

Jackfruit, like many other fruits, is naturally rich in carbohydrates. When we talk about carbohydrates in the context of a ketogenic diet, we're mainly referring to net carbs, which are calculated as total carbohydrates minus fiber. This number is crucial as it represents the amount that impacts our blood sugar levels and subsequently can influence our state of ketosis.

Now, a jackfruit carries around 21.75g of net carbohydrates per 100 grams, an amount that in this diet would be considered high. If you weren't aware, maintaining a ketogenic lifestyle typically involves consuming around 20-50 grams of carbs per day, leaning towards the lower end for stricter observations. Given these numbers, you can see how the carbohydrate count in jackfruit can quickly consume a significant portion, if not entirely exhaust, the daily carb limit on a keto diet.

Apart from high net carbs, jackfruit holds a moderate amount of proteins and almost negligible fat content. As a reminder, the keto diet underscores the importance of high fat, moderate protein, and very low carb consumption. Evidently, the macronutrient distribution in jackfruit veers away significantly from this strategy.

This by no means dismisses the nutritional value of jackfruit as a food. Its vitamins, minerals, antioxidants, and dietary fiber make it a great choice in other dietary contexts, but for us keto followers, it's a fruit that we'll have to enjoy sparingly, if at all.

It's critical to remember that we're talking about utilizing a keto lifestyle for its potential health benefits and not as a means for weight loss or treating any specific conditions. Even while considering its carb content, always opt for whole, unprocessed foods like jackfruit over processed and artificially sweetened treats.

Can Jackfruit be Incorporated into a Strict Keto Diet?

Given the high net carb content of jackfruit, integrating it into a strict keto diet can be a slippery slope. If your daily carb limit is already pushed to the threshold, indulging in jackfruit can easily tip the scale, dragging you out of the highly sought-after state of ketosis.

In a strict keto diet, it's common to have a daily carb limit of about 20 grams. Now, considering the fact that a 100 gram serving of jackfruit contains approximately 21.75 grams net carbs, it's easy to see how even a small portion of this fruit could fill up or even exceed your daily carb quota.

Remember, a ketogenic dietary lifestyle steers the body to use fat as our primary energy source by limiting the carbohydrate intake to a considerable extent. This prompts the body to enter a metabolic state termed as ketosis. Hence, it's crucial to stick to food items that align with this low-carb premise.

Understanding serving sizes, reading nutritional labels, and using carb-counting tools can prove to be valuable strategies. Carb-counting tools and nutritional apps are a fantastic way to track the carb content of different foods, ensuring you always have an eye on your daily intake. That way, you can stringently avoid foods like jackfruit that may compromise your ketogenic regime.

Being mindful of what goes on your plate and getting familiar with the nutritional content of various foods is central to successful and consistent ketosis. Therefore, despite its beneficial nutrients, unless one is following an extremely relaxed version of a keto diet, jackfruit would be a food to steer clear of.

Delving into the Carbohydrate Content of Jackfruit

To understand why jackfruit doesn't fit well with a keto lifestyle, let's delve deeper into its carbohydrate content. Per 100 grams, jackfruit holds approximately 23.25 grams of carbs. I understand that this number alone may not mean much until we talk about the concept of net carbs.

'Net Carbs', a term you'll frequently come across in the keto sphere, are effectively the carbohydrates that the body can digest and use for energy, which impact our blood sugar levels and therefore, can affect ketosis. It is calculated by subtracting the dietary fiber (a type of carb that our bodies can't digest) from the total carbs.

In the case of jackfruit, out of the 23.25 grams of total carbohydrates per 100 grams, about 1.5 grams is dietary fiber That gives us a net carbohydrate content of 21.75 grams per 100 grams serving. That's quite high, particularly when you consider it in the context of a keto diet, which usually limits carbs to 20-50 grams per day.

Consider this: A cup of sliced raw jackfruit weighs approximately 165 grams, which means it contains nearly 36 grams of net carbohydrates. Even a small serving like half a cup could take up nearly all of the daily carb allowance on a strict keto diet.

It's crucial to understand these numbers because the ketogenic diet operates by putting the body in a state of ketosis, where it burns fat for fuel in the absence of sufficient carbohydrates. Consuming high net carb foods like jackfruit can disrupt this delicate balance, making it difficult for the body to remain in ketosis.

Nutritional Snapshot of Jackfruit

Jackfruit, commonly enjoyed for its sweet taste and distinct texture, also offers a host of nutrients in each serving. A comprehensive scan of its nutritional profile reveals a remarkable composition of both macro and micro-nutrients.

Starting with the macros, a 100g serving of Jackfruit contains around 21.75g of net carbohydrates, 0.64g of total fats, and 1.72g of protein. Despite being high in carbohydrates, Jackfruit’s minimal fat content makes it a low-calorie food, boasting just 95 kcal per 100g.

Moving on to the micronutrients, Jackfruit is packed with numerous essential vitamins and minerals. The most abundant mineral is Potassium (aiming at 448.0mg per 100g), which is crucial for maintaining a healthy heart and optimal muscle function. Magnesium, needed for nerve function and blood sugar regulation, holds its significant presence with 29mg per 100g.

The fruit also provides plenty of Vitamin C (13.7mg per 100g), boosting immunity, and contributing to better skin health. Impressively, it's packed with Vitamin A and beta-carotene, known for their role in eye health. Another interesting component is dietary fiber (1.5g per 100g), essential for digestion and promoting feelings of fullness.

The nutritional profile is further complemented by a variety of essential amino acids like Leucine, Isoleucine, and Valine. These amino acids, along with others, play a fundamental role in protein synthesis and muscle repair.

Lastly, Jackfruit contains small amounts of essential fatty acids, both saturated and unsaturated. While fat content is considerably low, it's worth noting that these fats are crucial for absorbing fat-soluble vitamins and providing energy.

Nutrient NameAmount and Unit per 100g
Net Carbs 21.75g
Carbohydrate, by difference 23.25g
Fiber, total dietary 1.5g
Total fats 0.64g
Protein 1.72g
Sodium, Na 2.0mg
Potassium, K 448.0mg
Magnesium, Mg 29.0mg
Calcium, Ca 24.0mg
Vitamin A 5.0ug
Vitamin B-6 0.33mg
Vitamin C, total ascorbic acid 13.7mg
Vitamin E (alpha-tocopherol) 0.34mg
Copper, Cu 0.08mg
Iron, Fe 0.23mg
Phosphorus, P 21.0mg
Zinc, Zn 0.13mg
Beta-carotene 61.0ug
Cryptoxanthin, beta 5.0ug
Lutein + zeaxanthin 157.0ug
Manganese, Mn 0.04mg
Thiamin 0.1mg
Riboflavin 0.06mg
Niacin 0.92mg
Pantothenic acid 0.24mg
Folate, total 24.0ug
Calories 95.0kcal
Water 73.46g
Tryptophan 0.03g
Threonine 0.09g
Isoleucine 0.07g
Leucine 0.1g
Lysine 0.07g
Methionine 0.03g
Cystine 0.02g
Phenylalanine 0.05g
Tyrosine 0.1g
Valine 0.09g
Arginine 0.14g
Histidine 0.03g
Alanine 0.09g
Aspartic acid 0.17g
Glutamic acid 0.19g
Glycine 0.09g
Proline 0.02g
Serine 0.1g
Fatty acids, total saturated 0.2g
Fatty acids, total monounsaturated 0.16g
Fatty acids, total polyunsaturated 0.09g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Jackfruit on a Keto Diet

The key consideration to bear in mind when following a keto diet is maintaining your body's state of ketosis, which can be affected by consuming foods high in net carbs. As we've noted, jackfruit falls into this category with its 21.75 grams net carb content per 100 grams. Consuming jackfruit can provide a quick influx of carbohydrates, which could inadvertently kick the body out of ketosis. This disruption can pose challenges to those who aim to consistently maintain this metabolic state for its potential benefits.

However, it's essential to remember that the high carb content doesn't make jackfruit unhealthy in broader nutritional terms - quite the contrary. Jackfruit is loaded with multiple nutrients that could contribute to overall wellness.

For instance, it's rich in vitamins like vitamin C, which supports immune function, and vitamin A, known for its positive impact on eye health. It's also packed with minerals like potassium, which is essential for heart health, and magnesium, which supports hundreds of enzymatic reactions in the body.

Also, in addition to the carbohydrates discussed earlier, jackfruit comes with a fair dose of dietary fiber - around 1.5g per 100g. Fiber adds bulk to the diet, supports digestive health, can help maintain blood sugar levels, and promotes feelings of fullness, which can inherently support healthier eating patterns.

But here's the rub - being on a ketogenic diet means you're prioritizing different nutritional aspects. The overriding need in this case is to limit carb intake to allow the body to transition to and stay in ketosis consistently. While the nutrients found in jackfruit can be beneficial, its high carb count is incompatible with these ketogenic objectives. In other words, the health benefits of jackfruit can be fully tapped in other dietary contexts that do not limit carbohydrates as strictly as a ketogenic diet.

Avoiding Jackfruit in Your Keto Meal Plan

Following a keto diet entails making mindful dietary choices, and that includes steering clear from foods like jackfruit that might disturb your intended low-carb eating plan. But let's not breach into despair; instead, let's discuss viable approaches to avoid this high-carb fruit.

To start, it's crucial to be knowledgeable about what's in your food. If you're dining out or picking up some ready-to-eat meals, don't hesitate to check the ingredients or ask the staff. Jackfruit, due to its texture when cooked, is often used as a substitute for meat in vegetarian and vegan dishes. If you're perusing a vegan menu or munching at a vegetarian gathering, stay alert!

In day-to-day meal planning, replace jackfruit and other high-carb fruits with keto-friendly fruit options. Berries like strawberries, raspberries, and blackberries make a fabulous choice as they carry fewer carbs and are packed with antioxidants. Avocados, arguably the darling of keto world, and olives also fit the semblance well because of their high healthy fat and low net carb content.

Dealing with cravings for jackfruit or any other high-carb food can be challenging. However, it can help to steadily adapt your palate to the flavors of low-carb, keto-friendly foods. Keeping your meals diverse, colorful, and visually appealing can also contribute to maintaining interest and satisfaction in your food. Experiment with different cooking styles and recipes using keto-friendly ingredients. You'd be surprised how satiating and delightful a well-planned keto meal could be!

Keto-Compatible Alternatives for Jackfruit

Unfortunately, the high net carb content makes jackfruit less suitable for those following a ketogenic diet. However, there is no need to compromise flavor and nutrition as a variety of keto-friendly alternatives are readily available.

One such alternative is zucchini. With only about 2.11 grams of net carbs per 100 grams, it is massively lower in carbohydrates compared to jackfruit. Zucchinis can be easily incorporated into a variety of dishes and is a common ingredient in grated or spiralized form in salads, stir-fry dishes, and even as low-carb "noodles".

Another great substitute, particularly for those who are not vegetarians or vegans, is chicken. Chicken is not only virtually carb-free but is also high in protein. Using chicken as a meat substitute in salads, casseroles, and stir-fry dishes is a fantastic way to keep your nutrition in line with your keto goals.

For the fruit lovers, berries are a great position to occupy. Berries like strawberries, blueberries, and raspberries have far fewer carbs than jackfruit and are packed with antioxidants. They can be used creatively in smoothies, desserts, or as toppings on keto pancakes or Greek yogurt.

If you're seeking a vegan alternative with a meat-like texture, mushrooms could be your go-to. Certain varieties such as shiitake and Portobello offer substantive texture. With only 2.3 grams of net carbs per 100 grams, they can slot into your meals nicely, providing a filling, low-carb option.

Concluding Thoughts on Jackfruit and Keto

Navigating the world of ketogenic diet, it becomes clear that not all fruits and vegetables fit the low-carb mold. Jackfruit, owing to its high net carbohydrate content, falls into the category of foods that could potentially derail a well-intentioned keto enthusiast.

Despite its many health benefits, including a good dose of Vitamin C, Vitamin A, fiber, potassium, and magnesium, its high net carb content makes it a challenging fit within the strict carb limits set by a typical ketogenic diet. Overconsumption can easily disturb ketosis, the very metabolic state a keto diet aims to sustain.

However, the keto world is full of ample, imaginative alternatives. From zucchinis to olives, to berries and mushrooms, there is abundance and variety within the low-carb spectrum. Foods like these carry their own sets of nutritional benefits while aligning much more eloquently with a low-carb lifestyle.

As we wrap up, it's vital to underline while jackfruit might not earn a spot in your keto diet, this doesn't discount its dietary worth in other nutritional contexts. Also, remember that successful long-term adherence to a diet often comes from protocol personalization.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

The ketogenic diet requires a low intake of net carbs, typically around 20-50 grams per day. Jackfruit, however, contains about 20 grams of net carbs in just a 100-gram serving, which could easily push someone out of ketosis.

No, cooking doesn't significantly alter the carbohydrate content of jackfruit. Whether consumed raw or cooked, jackfruit remains high in carbohydrates.