Jackfruit Seeds: The Overlooked Superfood in Your Kitchen.
Most people toss them. Some boil and mash them with salt. Others roast and snack. But almost nobody talks about how nutritious jackfruit seeds actually are. If you’re ignoring them, you’re skipping over a cheap and easy way to get more protein, fiber, and antioxidants—especially during jackfruit season.
Nutritional Facts (Per 28g or 1 ounce of jackfruit seeds)
- Calories: 53
- Carbohydrates: 11g
- Protein: 2g
- Fat: ~0g
- Fiber: 0.5g
- Vitamin B2 (Riboflavin): 8% of daily requirement
- Vitamin B1 (Thiamin): 7%
- Minerals: Decent amounts of magnesium and phosphorus
That’s in just a handful of seeds. Compared to seeds from other tropical fruits, jackfruit seeds give more protein, more fiber, and better micronutrient density. Not bad for something that usually ends up in the trash.
Why They Actually Help
1. Digestion and Gut Health
Jackfruit seeds contain both soluble and insoluble fiber. They help clean your intestines. The resistant starch in them skips digestion and feeds good gut bacteria. This boosts digestion, reduces bloating, and even helps insulin work better.
2. Infection Defense
They were used in traditional Chinese remedies for diarrhea and other gut issues. Modern studies now show that some natural compounds on the seed surface fight harmful bacteria.
3. Possible Anti-Cancer Properties
Early lab research found that jackfruit seeds contain flavonoids, saponins, and phenolic compounds. These may reduce cell damage and slow down cancer risk. One study showed a 61% drop in blood vessel-related cancer development in test samples with these compounds.
4. Heart Health and Cholesterol
Animal studies revealed that jackfruit seed consumption may lower LDL (bad cholesterol) and increase HDL (good cholesterol). Researchers think antioxidants and fiber in the seeds help bind and eliminate cholesterol before it’s absorbed.
Precautions You Should Know
1. Don’t Eat Them Raw
Uncooked jackfruit seeds contain tannins and trypsin inhibitors. These block nutrient absorption and make digestion harder. Boiling or roasting destroys these compounds. Always cook before eating.
2. Possible Drug Interactions
If you’re taking aspirin, ibuprofen, or blood thinners, skip jackfruit seeds. Some compounds in the seeds slow down blood clotting. That might increase bleeding risk, especially for surgery patients or people on anticoagulants.
How to Eat Them
Most people just boil and mash. That works. But here’s a few better ways to use jackfruit seeds at home:
- Boil and roast with a pinch of salt. Snack-style.
- Add to curries or vegetarian dishes—they hold shape like baby potatoes.
- Grind into flour once dried. Use in rotis, biscuits, or rice cakes.
- Make seed paste with spices and sauté—good for side dishes.
- Mash with chili, onion, mustard oil for a rustic mash (bichir bharta).
- Dry and powder then add to smoothies for texture and protein.
They adapt well. They don’t overpower other ingredients. They don’t get slimy.
Should You Eat Them Daily?
No need. But 2–3 times a week during jackfruit season makes sense. It’s cheap, it uses waste, and you get extra nutrients without going out of your way. If you already eat chickpeas or lentils for fiber and protein, this gives a nice seasonal alternative.
Final Thought
Jackfruit seeds aren’t trendy, expensive, or imported. But they do what many fancy superfoods claim: they help your gut, boost your immunity, and lower disease risk. All while being cheap and already sitting in your kitchen—if you just stop throwing them out.
