KETO VERDICTAVOID
Jackfruit is not keto-friendly. At ~22g net carbs per 100g (ripe), it’s far too carb-heavy for ketosis. Even young green jackfruit remains high in carbs and lacks fat.
Is Jackfruit Keto?
Tropical
Jackfruit is not keto-friendly. At ~22g net carbs per 100g (ripe), it’s far too carb-heavy for ketosis. Even young green jackfruit remains high in carbs and lacks fat.
- Net carbs (100g)22g
- Protein (100g)1.7g
- Fat (100g)0.6g
- Keto verdictAvoid on keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
22g
Total Carbs
23.5g
Fiber
1.5g
Protein
1.7g
Fat
0.6g
Calories
95
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- Very high net carbs: ~22g per 100g exceeds most keto daily limits
- Low fiber relative to sugars—net carbs stay high
- Naturally sweet: ripe fruit is rich in fructose and glucose
- Typical servings (150–200g) multiply carb impact quickly
- Young green jackfruit still carries substantial net carbs
- Virtually no fat: poor macro profile for keto
HEALTH BENEFITS
- Rich in vitamin C for antioxidant and immune support
- Provides potassium for electrolyte balance and heart health
- Contains vitamin A precursors supporting vision and immunity
- Supplies magnesium for bone health and metabolism
- Includes vitamin B6 for neurologic and metabolic function
- Phytonutrients with potential anti-inflammatory effects
PREPARATION SUGGESTIONS
AVOID ON STANDARD KETO
High sugar and starch make jackfruit incompatible with ketogenic eating.
NOT A MEAT ALTERNATIVE
Even young jackfruit used as “pulled pork” is too high in carbs for keto.
CYCLICAL KETO ONLY
If following CKD/TKD, reserve small portions for planned high-carb windows.
AVOID CANNED VARIETIES
Syrups/additional sugars increase carbs further—skip entirely on keto.
JACKFRUIT CHIPS WARNING
Dried/fried chips concentrate sugars; avoid on keto.
KETO ALTERNATIVES
Use pulled textures like shredded chicken, pork-shoulder, or hearts of palm instead.