Canned Jackfruit is one of the most popular ingredients, especially for people searching for a plant based meat alternative. Coming from Southeast Asia, this tropical fruit serves versatile for being easy to cook with having a texture that works well in many recipes as if it were meat. In this article we will look at the benefits of using canned jackfruit, nutrition facts, how to cook it and if it is healthy to eat.
Benefits of Canned Jackfruit
Canned Jackfruit is Full of healthy benefits and one great addition to your diet, canned jackfruit is stuffed with some of the following top benefits
- Great Meat Substitute : The majority of reasons for using canned jackfruit is probably its texture, as when it is not ripe, it will have a fibrous consistency that works like shredded meat, allowing it to be a popular substitute for pulled pork, chicken or beef in vegetarian and vegan recipes.
- Low in Calories : Canned jackfruit is low-calorie and best for those trying to keep themselves fat or for people who are attempting to reduce weight. With merely about 50 calories contained within one cup and you can satisfy your cravings for a full course meal without it offering additional calorie intake.
- May Control Blood Sugar Levels : Being high in fiber, jackfruit may help to delay the absorption of sugars into the bloodstream, keeping blood sugars at bay. Just watch out for added sugars in canned products.
- It Supports the Immune System : Jackfruit is a good source of vitamin C, important for enhancing immunity. One cup of canned jackfruit covers 22% of your daily requirement of vitamin C so eating it means keeping your immune system healthy.
- It Helps Improve Heart Health : Potassium rich jackfruit helps people regulate their blood pressure, an activity necessary to develop heart health and avoid the severe risks caused by heart diseases.
Canned Jackfruit Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 50 kcal |
| Total Fat | 0.4 g |
| Sodium | 320 mg |
| Carbohydrates | 11 g |
| Dietary Fiber | 3 g |
| Sugars | 6 g |
| Protein | 1 g |
| Vitamin C | 13 mg |
| Potassium | 350 mg |
Is Canned Jackfruit Good for You?
- Low in Protein : Although jackfruit can be used to replace meat in many dishes and it is not a good source of protein. Its one cup canned contains only about one gram of protein, a significant amount lower than that of meat or legumes. When substituting meat with jackfruit, add other means of getting protein in your meal, such as beans, tofu or tempeh.
- Sodium Content : Some canned jackfruit is packed in brine, thus some additional sodium content comes along. Excessive salt does contribute to blood pressure problems, though less sodium is always better. To minimize sodium, rinse the jackfruit well before cooking.
- Added Sugars : Some of the canned jackfruit are sold with syrup. Other products include canned, packed either in water or brine. What to expect when having less protein but with several essential nutrient properties such as fiber, vitamin C and potassium. Fiber, vitamin C and potassium have significant digestive immune and heart health benefits.
- May Cause Allergic Reactions : If you suffer from a latex allergy, be cautious when consuming jackfruit. Some members of the same family to which the jackfruit belongs contain the latex producing plant family members and in some cases individuals suffering from latex allergies react to the jackfruit.
- Rich in Nutrients : The fruit is high in several key nutrients such as fiber, vitamin C and potassium which are important for digestion, immune function and heart health even though it contains very low amounts of protein.
How to Cook Canned Jackfruit?
Since canned jackfruit is so versatile, cooking it can also be easy. There are several ways you can prepare this food item, but I’ll start giving you a few simple ideas:
- Drain and Rinse : Drain the canned jackfruit and rinse to remove excess brine or syrup, reducing sodium content and flavoring.
- Shredding the Jack Fruit : If using young green jackfruit, pull it apart in your hands or use a fork. This texture will be perfect for recipes needing shredded meat.
- Seasonal Cooking : Shredded jackfruit can be cooked in a pan with some oil and spices. The most common spices used are cumin smoked paprika, garlic powder chili powder or curry powder. You may also add BBQ sauce or soy sauce according to the recipe you are preparing.
- Simmer for Flavor : Simmer them in their seasonings or sauces for 10 to 15 minutes to be sure to absorb all the flavors. The more you cook them, the softer and tastier they get.
- Serve it with your favorite dishes : cooked jackfruit can be used in many different recipes. A few of the usual ways to enjoy it are described here:
- Taco filled with pulled jackfruit : It is shredded jackfruit, cooked with taco seasoning and then topped with salsa and fresh veggies. It makes a great taco fill.
- Another great way to use barbecued jackfruit is as pull apart “pork” sandwiches. It is really a simple idea: sauté jackfruit in barbecue sauce and serve it on a bun.
- Curries : The flavor is immense, as the jackfruit sucks in all the flavors from the spices and coconut milk.
- Stir Fry : You can mix cooked jackfruit into noodles or rice and incorporate it into any stir-fry dish with some vegetables.
In the End
Canned jackfruit is a healthy varied food which can be used in many dishes. It is low in calories rich in fiber and contains many vitamins and minerals.
It has vitamin C and potassium among others. Of course it is not a good source of protein, but it could easily be considered a great meat substitute; after all it works well in dishes such as tacos, sandwiches, curries and stir fries.
Most varieties of canned jackfruit have a higher sugar content than you may prefer; use those packed in water or brine and avoid added sugars.
Be sure to watch the sodium content, then rinse your jackfruits before seasoning and thus lower salt content. The use of jackfruit as a meat alternative may be accompanied by pairing it with other protein sources within your meal.
Canned jackfruit is a good addition to either a plant based or flexitarian diet, both for health and delicious versatility in the kitchen.
You may also like to read this: Rambutan Fruit: Health Benefits, Uses and Side Effects
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Frequently Asked Questions
Is canned jackfruit good for you?
Some health benefits attributed to jackfruit include its having high levels of antioxidants and minerals which could give various health benefits, such as better blood sugar control. It is also very convenient in terms of the incorporation into one’s diet, since it can be eaten raw or cooked into varieties of dishes.
Do you need to cook canned jackfruit?
Yes. When the fruit is cooked, it turns from an unripe fruit to a rich, meaty meal. Fortunately, jackfruit is easy to prepare.
Can I eat canned jackfruit raw?
Although unripe or young green jackfruit can also be eaten raw, its flavor is more neutral and hence better suited for flavor absorption in savory cooking applications.
Does canned jackfruit taste good?
Brine-packed canned jackfruit can taste quite salty, which is typically why it’s best to rinse it in water to reduce the sodium content before using it in cooking. Another common description of canned jackfruit is that it tastes and feels meaty.