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Home » Exotic Fruits: A Focus on Jackfruit

Exotic Fruits: A Focus on Jackfruit

Ready to try some new and fun produce this summer. Let’s start with jackfruit.

Jackfruit is native to India and is the largest fruit to grow on trees, reaching up to 100 lbs. The yellow interior bulbs are edible raw, roasted, or mixed in other dishes. The dense texture has made the fruit popular as a meat substitute in vegetarian and vegan dishes.

Nutritionally jackfruit is a good source of fiber, and vitamins A and C, as well magnesium and potassium. It does provide more protein than most fruit but is a lower protein source than other common vegetarian sources of protein such as nuts, seeds, and legumes.

One cup of sliced jackfruit provides 157 calories, 3 g protein, 1 g fat, 38 g carbohydrate, and 2.5 g of fiber. Many stores sell ready to use jackfruit bulbs, like in the recipe below.

Try jackfruit in tacos, chili or as a pizza topping for an innovative way to increase fruit intake in your day! Trader Joe’s offers this easy recipe for pulled jackfruit, so you can make your own vegetarian sliders.

● 2 cans TJ’s Green Jackfruit in Brine
● 1 1/2 cups TJ’s Organic Kansas City Style BBQ Sauce
● 1 tablespoon TJ’s Olive Oil
● 3 tablespoons Water

Directions: Drain jackfruit and pat dry. Partially shred jackfruit chunks into smaller pieces. In a sauté pan, heat olive oil over medium heat. Add jackfruit and sauté for five minutes. Add BBQ sauce and water to pan and stir to evenly coat jackfruit. Cover pan and simmer on medium-low heat, 20-25 minutes, stirring occasionally and pulling jackfruit apart as it becomes tender.

Content submitted by Jessica Roy MS, RD, LDN