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Jackfruit (Kathal) — World's Largest Fruit & Vegan Meat Alternative

  • Jackfruit (Kathal) — World's Largest Fruit & Vegan Meat Alternative

Discover jackfruit (kathal), the world's largest tree fruit rich in fiber, vitamin C, and potassium. Perfect vegan meat alternative for savory dishes or sweet treats when ripe.

Sun, Dec 28, 2025

Jackfruit (Kathal), scientifically known as Artocarpus heterophyllus, is the world's largest tree-borne fruit native to South and Southeast Asia. It's celebrated for its dual nature — the unripe fruit has a meaty texture perfect for savory dishes, while ripe jackfruit is sweet and aromatic. Rich in fiber, Vitamin C, potassium, and antioxidants, jackfruit is not only delicious but also supports digestion, immunity, and heart health. Increasingly popular as a vegan meat alternative, it's a sustainable superfruit.

Jackfruit at a Glance

Jackfruit (Kathal) is the world’s largest tree fruit, offering remarkable versatility. Unripe jackfruit serves as a popular vegan meat substitute, while ripe fruit provides natural sweetness and abundant nutrients including fiber, Vitamin C, and potassium.

Health Benefits

  • ✅ Boosts immunity with rich Vitamin C content
  • ✅ Promotes digestive health through high dietary fiber
  • ✅ Supports heart health by regulating blood pressure (potassium-rich)
  • ✅ May help manage blood sugar levels (low glycemic index)
  • ✅ Rich in antioxidants that fight oxidative stress
  • ✅ Supports healthy skin and vision (Vitamin A)
  • ✅ Aids weight management (low calorie, high satiety)
  • ✅ Contains beneficial plant compounds with anti-inflammatory properties

Nutritional Information (Per 100g Ripe Fruit)

Nutrient Amount
Calories 95 kcal
Carbohydrates 23.2 g
Natural Sugar 19.1 g
Fiber 1.5 g
Protein 1.7 g
Fat 0.6 g
Vitamin C 13.7 mg
Vitamin A 110 IU
Potassium 448 mg
Magnesium 29 mg
Calcium 24 mg
Iron 0.2 mg

Note: Unripe (raw) jackfruit has lower sugar content and different nutritional profile, making it suitable for savory preparations.

Seasonal Availability

Jackfruit is a seasonal tropical fruit with the following availability:

  • 🌞 March to August (Peak season in India and tropical regions)
  • 🌴 Best in warm, humid climates
  • 🌧 Main harvest during pre-monsoon and monsoon seasons
  • 📦 Available year-round in canned/packaged form globally

How to Choose & Store Jackfruit

How to Choose

Select jackfruit based on desired use:

For Ripe (Sweet) Jackfruit:

  • 💛 Yellow-green skin with a strong sweet aroma
  • 👃 Distinct fruity fragrance near the stem
  • 🔊 Hollow sound when tapped (indicates ripeness)
  • 👌 Slightly soft spikes that yield to gentle pressure

For Unripe (Raw) Jackfruit:

  • 💚 Firm green skin without aroma
  • ⚪ White latex oozing when scratched
  • 🔇 Solid sound when tapped

Avoid:

  • ❌ Fruits with black spots, mold, or cracked skin
  • ❌ Overly soft or mushy texture
  • ❌ Fermented or sour smell

How to Store

  • 🌡 Whole unripe fruit: Room temperature for 3–5 days to ripen
  • 🧊 Whole ripe fruit: Can last 2–3 days at room temperature
  • ❄ Cut fruit bulbs: Refrigerate in airtight container for 3–5 days
  • 🧊 Long-term storage: Freeze bulbs for up to 2 months
  • 📦 Unripe jackfruit: Store in cool, dry place; refrigerate after cutting

How to Use / Consume

Ripe Jackfruit (Sweet)

  • 🍈 Eat fresh bulbs directly as a snack
  • 🥤 Blend into smoothies and milkshakes
  • 🍨 Make jackfruit ice cream or kulfi
  • 🥧 Use in desserts, puddings, and jams
  • 🍰 Add to cakes and sweet breads

Unripe Jackfruit (Savory)

  • 🍛 Cook in traditional curries (Kathal ki sabzi)
  • 🌮 Use as vegan pulled “pork” or “chicken” substitute
  • 🍕 Add to pizzas, tacos, and sandwiches
  • 🥘 Prepare biryani or pulao
  • 🥙 Make stir-fries and kebabs

Seeds

  • 🔥 Boil or roast jackfruit seeds as a snack
  • 🍲 Add to curries and soups (nutty flavor)
  • 💪 High in protein and minerals

Tips for Cutting:

  • 🧤 Oil your hands and knife to prevent sticky latex
  • 🔪 Cut into quarters, remove bulbs and discard core
  • 🧼 Clean latex with oil, then soap and water

⚠️ Precautions (Cons)

  • ❗ High in natural sugars – consume in moderation if diabetic (ripe fruit)
  • ❗ May cause allergic reactions in people sensitive to birch pollen
  • ❗ Sticky latex can be messy – use oil during preparation
  • ❗ Excessive consumption may cause bloating or digestive discomfort
  • ❗ Contains moderate FODMAPs – may trigger issues in sensitive individuals
  • ❗ May interfere with blood clotting – consult doctor if on blood thinners
  • ⚠️ Seeds must be cooked before eating (not edible raw)

Ayurvedic Perspective

Rasa (Taste): Madhura (Sweet) Virya (Potency): Sheeta (Cooling) Vipaka (Post-digestive effect): Madhura (Sweet) Dosha Effect: Balances Vata and Pitta; may increase Kapha in excess

Traditional Uses:

  • Considered nourishing and energy-boosting
  • Helps in tissue building (Dhatu Vardhak)
  • Seeds are used for digestive strength
  • Ripe fruit provides quick energy and vitality

🎉 Fun Facts / Trivia

  • 🏆 Jackfruit is the world’s largest tree-borne fruit, weighing up to 55 kg (120 lbs)
  • 🌳 One jackfruit tree can produce 100–200 fruits per year
  • 🇧🇩 Jackfruit is the national fruit of Bangladesh
  • 🌱 Every part is edible – fruit, seeds, even young leaves are used in some cultures
  • 🥩 Called “vegetable meat” due to its fibrous, meat-like texture when unripe
  • 🌍 Gaining global popularity as a sustainable, vegan protein source
  • 🎨 The wood is termite-resistant and used for furniture and musical instruments
  • 👃 The name comes from Portuguese “jaca,” derived from Malayalam “chakka”
  • 🔬 Contains unique flavonoids with potential anti-cancer properties
  • 📜 Mentioned in ancient Indian texts and cultivated for over 6,000 years
  • Kathal ki Sabzi (North Indian jackfruit curry)
  • Jackfruit Biryani (Fragrant rice dish)
  • Jackfruit Pulled “Pork” (Vegan BBQ alternative)
  • Echorer Dalna (Bengali jackfruit curry)
  • Jackfruit Chips (Crispy snack from Kerala)
  • Chakka Pradhaman (Kerala jackfruit payasam/dessert)
  • Jackfruit Smoothie Bowl (Ripe fruit breakfast)

Frequently Asked Questions (FAQs)

Q: Is jackfruit good for weight loss? A: Yes, jackfruit is low in calories (95 kcal per 100g) and high in fiber, which promotes satiety and aids weight management. However, ripe jackfruit contains natural sugars, so portion control is important.

Q: Can diabetics eat jackfruit? A: Yes, in moderation. Unripe jackfruit has a low glycemic index and can be beneficial for blood sugar control. Ripe jackfruit contains more sugar, so diabetics should limit portions and monitor blood sugar levels.

Q: How do you know when jackfruit is ripe? A: Ripe jackfruit has a yellow-green skin, strong sweet aroma, yields to gentle pressure, and makes a hollow sound when tapped. The spikes soften slightly when ready to eat.

Q: Can you eat jackfruit seeds? A: Yes! Jackfruit seeds are edible and nutritious when cooked. Boil or roast them for a nutty, chestnut-like flavor. They’re high in protein, fiber, and minerals. Never eat them raw.

Q: Is jackfruit a good meat substitute? A: Absolutely. Unripe jackfruit has a fibrous, meat-like texture that absorbs flavors well, making it an excellent vegan alternative for pulled pork, chicken, or beef in curries, tacos, and sandwiches.

Q: What’s the difference between ripe and unripe jackfruit? A: Ripe jackfruit is sweet, aromatic, and eaten as fruit in desserts. Unripe (raw) jackfruit is savory, neutral-tasting, and used in cooking as a vegetable or meat substitute. Both are nutritious but used differently.

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