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Jackfruit seeds (Kathal): Nutrition and who it suits

Jackfruit seeds are a good choice for weight loss, PCOS and diabetes, and fine in a portion for menopause. 100 g has 77 kcal, 5.8 g of protein and 8.6 g of fibre. One serving is one katori (100 g), about 77 kcal.

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy77 kcal
Protein5.8 g
Carbohydrate11.8 g
Fibre8.6 g
Sugars2.2 g
Fat0.4 g
Folate54.6 µg
Vitamin C9.7 mg
Potassium376 mg

Where its calories come from

31%64%
  • Protein 31%
  • Carbohydrate 64%
  • Fat 5%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of jackfruit seeds?

About 77 kcal for one katori (100 g), and about 154 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

25%Folate
54.6 µg
15%Vitamin C
9.7 mg
13%Protein
5.8 g
12%Potassium
376 mg
10%Magnesium
37 mg
4%Calcium
37.6 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code D052. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Are jackfruit seeds good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

11.2 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Good choice

8.6 g of fibre for 11.8 g of carbohydrate, which slows the rise in sugar.

Diabetes

Good choice

8.6 g of fibre for 11.8 g of carbohydrate, which slows the rise in sugar.

Menopause

Fine as part of a meal

38 mg of calcium and 5.8 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

Weight lossGood choice11.2 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetesGood choice8.6 g of fibre for 11.8 g of carbohydrate, which slows the rise in sugar.
MenopauseFine as part of a meal38 mg of calcium and 5.8 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Assamese: Kothal guti; Bengali: Kanthal; Gujarati: Phanas; Hindi: Kathal; Kannada: Halasu; Kashmiri: Bindu; Malayalam: Chakka; Marathi: Phanas; Punjabi: Kathal; Sanskrit: Panasa; Tamil: Palakkottai; Telugu: Panasa; Urdu: Kathahal.

Related

Raw banana (plantain)Baby cornGreen peas (Matar)Raw mango (Kachcha aam)Bean scarlet, tender (Sem)Cluster beans (Gaur-ki-phalli)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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