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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A traditional Konkani curry made with tender raw jackfruit simmered in a fragrant, tangy coconut masala. This authentic dish from the Mangalorean coast offers a unique blend of sweet, sour, and spicy flavors, perfect with steamed rice.
A rustic and hearty Kerala delicacy made from tender raw jackfruit cooked and mashed with a fragrant coconut and spice paste. This traditional comfort food is simple, wholesome, and incredibly flavorful.
Crispy, golden-brown fritters made from tender raw jackfruit, coated in a spicy semolina crust. This beloved Goan snack, known as Ponsa Phodi, is a monsoon specialty, perfect as a tea-time treat or a crunchy side dish with rice and dal.
Tender raw jackfruit and chana dal are slow-cooked with aromatic whole spices, then ground and pan-fried to create these incredibly soft, melt-in-your-mouth vegetarian kebabs. A perfect royal appetizer!
Yes, tender raw jackfruit is very healthy as it is low in calories (47 per 100g) and virtually fat-free. It is an excellent source of dietary fiber for gut health and contains essential minerals like potassium and various protective antioxidants.
Yes, it is highly effective for weight management because it is low in energy density but high in fiber. The fiber content promotes satiety, helping you feel full for longer periods while consuming very few calories and almost no fat.
Raw jackfruit is widely considered one of the best plant-based meat substitutes due to its stringy, fibrous texture that mimics pulled pork or shredded chicken. While it is a great texture substitute, it is lower in protein than meat, so it should be paired with other protein sources like beans or lentils.
With approximately 11.3g of carbohydrates per 100g, tender raw jackfruit is moderately low in carbs but may not fit into a strict ketogenic diet in large quantities. However, it is much lower in sugar than ripe jackfruit and can be consumed in moderation by those on a standard low-carb diet.
To prepare it, apply oil to your hands and knife to manage the sticky latex sap. Peel the tough, spiky green skin, cut the white flesh into chunks, and boil or pressure cook them in salted water until tender before adding them to your recipe.
Unlike the sweet, tropical flavor of the ripe fruit, raw jackfruit has a very neutral, mild taste. This allows it to easily absorb the flavors of spices, marinades, and sauces, making it ideal for savory curries, tacos, and stews.
tender raw jackfruit is a versatile ingredient found in cuisines around the world. With 47 calories per 100g and 1.8 grams of protein, it's a nutritious addition to many dishes.
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View all other →Discover 1 recipes featuring tender raw jackfruit with step-by-step instructions.
Browse recipes →Yes, tender raw jackfruit is generally safe for diabetics as it has a lower glycemic index than ripe jackfruit or white rice. Its high fiber content helps regulate blood sugar levels by slowing down the absorption of glucose.
Whole raw jackfruit can be kept at room temperature for a few days until it starts to ripen. Once cut, the pieces should be wrapped tightly and refrigerated for up to 5 days, or blanched and frozen for long-term storage of up to 6 months.
Yes, raw jackfruit is naturally gluten-free. It is a popular choice for individuals with celiac disease or gluten intolerance who want a hearty, 'meaty' texture in dishes like sandwiches or pasta sauces without using wheat-based substitutes.
Fresh raw jackfruit should be firm to the touch with a pale white or cream-colored interior. If it feels mushy, has developed dark brown spots, smells fermented or sweet, or if the exterior skin has turned significantly yellow, it is likely spoiled or has ripened too much for savory use.
