Jackfruit: A Complete Guide to Green and Yellow Jackfruit
Health Desk
Tv10 Punjab
Sandeep Dhand
Nutritionist And Health Educator
Introduction to Jackfruit
Jackfruit is one of the largest fruits in the world and is very popular in many tropical countries, especially India. It is known as “Kathal” in Hindi and Punjabi. Jackfruit is special because it can be eaten in two different forms:
Green (unripe) jackfruit – used as a vegetable
Yellow (ripe) jackfruit – eaten as a sweet fruit
Many people get confused and ask: Which jackfruit is better – green or yellow?
The simple answer is: both are healthy, but for different reasons and different people.
This article explains:
What jackfruit is
Difference between green and yellow
jackfruit
Nutrition value
Health benefits
Who should eat which type
Simple tips to include jackfruit in daily diet
What is Jackfruit?
Jackfruit comes from the Artocarpus heterophyllus tree. It is a tropical fruit that grows mainly in:
India
Sri Lanka
Bangladesh
Thailand
Indonesia
A single jackfruit can weigh 10 to 30 kg or even more. Inside the hard green skin, there are:
Yellow fleshy bulbs
Large seeds
Jackfruit has been used in Indian food for hundreds of years, both as fruit and as vegetable.
Two Types of Jackfruit We Eat
- Green Jackfruit (Unripe Jackfruit)
Green jackfruit is harvested before it becomes sweet. It is:
Hard
Not sweet
Used like a vegetable
It is commonly used to make:
Jackfruit sabzi
Curry
Pickles
Vegan meat substitute - Yellow Jackfruit (Ripe Jackfruit)
Yellow jackfruit is fully ripe. It is:
Sweet
Soft
Juicy
Aromatic
It is eaten:
Raw
In desserts
In smoothies
As dried jackfruit chips
Nutritional Value of Jackfruit (Per 100 grams – Approx.)
Calories
Around 95 calories
Carbohydrates
23–25 grams
Main source of energy
Protein
1.5–2 grams
More than most fruits
Fat
Very low (less than 0.5 g)
Fiber
1.5–3 grams
Good for digestion
Vitamins
Vitamin C
Vitamin A (in yellow jackfruit)
Vitamin B6
Folate
Minerals
Potassium
Magnesium
Iron
Calcium
Nutrition Difference: Green vs Yellow Jackfruit
Green Jackfruit Nutrition
Lower in sugar
Higher in fiber
Low glycemic index
More filling
Yellow Jackfruit Nutrition
Higher natural sugar
Rich in Vitamin A and antioxidants
Quick energy source
Health Benefits of Green Jackfruit
- Good for Diabetes
Green jackfruit has:
Low glycemic index
High fiber
It does not increase blood sugar quickly, so it is safer for people with diabetes when eaten in moderation.
👉 Many doctors recommend green jackfruit flour for diabetics. - Helps in Weight Loss
Green jackfruit:
Keeps you full for long time
Reduces hunger
Low in fat
It is an excellent vegetable for people trying to lose weight. - Improves Digestion
Because of high fiber:
Prevents constipation
Improves gut health
Helps bowel movement - Good Plant-Based Protein Source
Green jackfruit is popular among:
Vegetarians
Vegans
Its texture is similar to meat, so it is often used as a meat substitute. - Heart Health Support
Green jackfruit contains:
Potassium
Magnesium
These help:
Control blood pressure
Improve heart function
Health Benefits of Yellow Jackfruit
- Boosts Energy
Yellow jackfruit is rich in:
Natural sugars
Carbohydrates
It gives instant energy, especially useful for:
Weakness
Fatigue
Active people - Strengthens Immunity
Vitamin C in yellow jackfruit:
Boosts immunity
Protects against infections
Helps wound healing - Good for Eyes and Skin
Yellow color comes from:
Beta-carotene
Vitamin A
Benefits:
Improves eyesight
Keeps skin healthy
Slows aging - Improves Digestion (When Eaten in Right Amount)
Ripe jackfruit helps digestion, but:
Too much can cause gas or heaviness
So moderation is important. - Supports Anemia Prevention
Jackfruit contains iron and vitamin C, which helps:
Improve hemoglobin
Better iron absorption
Which Jackfruit Should You Eat: Green or Yellow?
Eat Green Jackfruit If You:
Have diabetes
Want to lose weight
Want low sugar food
Prefer vegetable dishes
Eat Yellow Jackfruit If You:
Need energy
Are underweight
Want natural sweetness
Do heavy physical work
👉 Healthy people can eat both, but in balanced amounts.
Jackfruit and Diabetes: Important Note
Green jackfruit is safer for diabetics
Yellow jackfruit should be limited because of natural sugar
Best option:
Green jackfruit sabzi
Jackfruit flour (controlled quantity)
Always consult a doctor or nutritionist for personal advice.
Jackfruit Seeds: Hidden Nutrition
Many people throw away jackfruit seeds, but they are very healthy.
Nutrition in Jackfruit Seeds:
Protein
Fiber
Iron
Zinc
Benefits:
Improves digestion
Helps anemia
Strengthens immunity
Seeds can be:
Boiled
Roasted
Added to curry
Is Jackfruit Good for Kidney Patients?
Jackfruit contains potassium, so:
Kidney patients should eat small portions
Green jackfruit is better than ripe
Always follow medical advice.
Jackfruit in Indian Traditional Diet
In Ayurveda:
Jackfruit is considered warming
Helps build strength
Increases body energy
But excess intake can cause:
Gas
Bloating
Balance is key.
Common Myths About Jackfruit
Myth 1: Jackfruit causes weight gain
👉 Truth: Only excess yellow jackfruit can cause weight gain.
Myth 2: Diabetics should never eat jackfruit
👉 Truth: Green jackfruit is safe in moderation.
Myth 3: Jackfruit is junk food
👉 Truth: Jackfruit is a nutrient-rich natural food.
How Much Jackfruit Should You Eat?
Green Jackfruit:
1 bowl sabzi
2–3 times a week
Yellow Jackfruit:
4–6 bulbs at one time
1–2 times a week
Best Time to Eat Jackfruit
Daytime or afternoon
Avoid late night consumption
Eat with proper meals, not empty stomach (for sensitive people)
Simple Ways to Include Jackfruit in Diet
Green Jackfruit:
Sabzi with roti
Curry with rice
Stir fry
Yellow Jackfruit:
Fresh fruit
Smoothie
Fruit salad
Seeds:
Boiled snack
Added to vegetables
Jackfruit for Children and Elderly
Children:
Good for growth
Energy-rich
Serve small portions
Elderly:
Soft ripe jackfruit
Well-cooked green jackfruit
Avoid overeating
Environmental and Economic Importance of Jackfruit
One tree gives huge food quantity
Low cost fruit
Reduces food waste
Sustainable crop
Jackfruit can help fight hunger and malnutrition in developing countries.
Possible Side Effects of Jackfruit
Gas
Acidity
Bloating
Mostly due to:
Overeating
Weak digestion
Drink warm water or add ajwain while cooking.
Final Conclusion
Jackfruit is a powerful, natural, and nutritious food.
Green jackfruit is best for diabetes, weight control, and vegetable lovers.
Yellow jackfruit is best for energy, immunity, and natural sweetness.
There is no need to choose one and reject the other.
The secret of good health lies in balance and moderation.
If eaten correctly, jackfruit can be:
A medicine
A meal
A healthy treat.