The short answer
100 g of jackfruit seeds (raw) has 5.8 g of protein and 77 kcal.1 That's about 12% of the 50 g of protein ICMR-NIN suggests a day for a 60 kg adult.2
Nutrition in 100 g of jackfruit seeds
| Per 100 g | Amount |
|---|---|
| Energy | 77 kcal (322 kJ) |
| Protein | 5.8 g ± 0.1 |
| Fat | 0.4 g |
| Carbohydrate | 11.8 g |
| Fibre | 8.6 g |
| Water | 72.3 g |
These figures are for the raw, edible part of jackfruit seeds.
How much jackfruit seeds for your protein?
The amounts below are worked out from IFCT's figure of 5.8 g per 100 g. To see how jackfruit seeds fits into a whole day, add it in the day builder.
| To get | Eat about | Calories |
|---|---|---|
| 10 g of protein | 173 g (raw weight) | 133 kcal |
| 20 g of protein | 345 g (raw weight) | 266 kcal |
| 30 g of protein | 518 g (raw weight) | 399 kcal |
How jackfruit seeds compares
Jackfruit seeds has more protein per 100 g than 43% of the 542 foods in IFCT 2017. Here it is beside the other vegetables we cover:
| Vegetables | Protein / 100 g | kcal | From protein |
|---|---|---|---|
| Green peas | 7.3 g | 81 | 36% |
| Moringa leaves | 6.4 g | 67 | 39% |
| Jackfruit seeds | 5.8 g | 77 | 31% |
| Methi leaves | 3.7 g | 34 | 43% |
| Mushroom | 3.7 g | 27 | 54% |
| Spinach | 2.1 g | 24 | 36% |
| Potato | 1.5 g | 70 | 9% |
Other vegetarian foods with similar protein: parboiled rice (7.8 g), puffed rice (7.5 g), poha (7.4 g), dry coconut (7.3 g), ragi (7.2 g). For more protein per 100 g, try soybean (37.8 g), masoor dal (24.4 g), moong dal (23.9 g). See every food on one protein chart.
Protein quality
Vegetables add small amounts of protein; their real value is fibre, vitamins and minerals. Fresh peas, some leaves and jackfruit seeds have more protein than most.
Jackfruit seeds in Indian languages
Names as listed in IFCT 2017, which records what the food is called in each region it was sampled from.1
- Assamese
- Kothal guti
- Bengali
- Kanthal
- Gujarati
- Phanas
- Hindi
- Kathal
- Kannada
- Halasu
- Malayalam
- Chakka
- Marathi
- Phanas
- Punjabi
- Kathal
- Tamil
- Palakkottai
- Telugu
- Panasa
- Urdu
- Kathahal
Common questions
How much protein is in 100 g of jackfruit seeds?
5.8 g, according to the Indian Food Composition Tables 2017 from ICMR-NIN. That's for raw jackfruit seeds, per 100 g of the edible part. 100 g also gives 77 kcal.
How much jackfruit seeds gives 20 g of protein?
About 345 g (raw weight). That's roughly 40% of the 50 g a day ICMR-NIN suggests for a 60 kg adult.
Is jackfruit seeds a good source of protein?
31% of its calories come from protein, and it has more protein per 100 g than 43% of the 542 foods in IFCT 2017. Vegetables add small amounts of protein; their real value is fibre, vitamins and minerals.
References
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition (ICMR), Hyderabad. nin.res.in. Read through the open-data copy by Subhajit Sahu (ifct2017, MIT licence).
- ICMR-National Institute of Nutrition. Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements. 2020. nin.res.in