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Raw jackfruit (Kathal): Nutrition and who it suits

Raw jackfruit is a good choice for weight loss, PCOS and diabetes, and fine in a portion for menopause. 100 g has 26 kcal, 2 g of protein and 7.7 g of fibre. One serving is one katori (100 g), about 26 kcal.

Raw jackfruit

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
Energy26 kcal
Protein2 g
Carbohydrate3.5 g
Fibre7.7 g
Sugars2 g
Fat0.3 g
Vitamin C17.5 mg
Folate35.7 µg
Potassium327 mg

Where its calories come from

32%56%
  • Protein 32%
  • Carbohydrate 56%
  • Fat 13%

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

How many calories in one serving of raw jackfruit?

About 26 kcal for one katori (100 g), and about 52 kcal if you have two.

One serving, against your day

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

27%Vitamin C
17.5 mg
16%Folate
35.7 µg
10%Potassium
327 mg
7%Magnesium
26.6 mg
5%Calcium
45.7 mg
4%Protein
2 g

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code D051. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is raw jackfruit good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

Only 26 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Good choice

Only 3.5 g of carbohydrate in a 100 g serving.

Diabetes

Good choice

Only 3.5 g of carbohydrate in a 100 g serving.

Menopause

Fine as part of a meal

46 mg of calcium and 2 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 choiceOnly 26 kcal per 100 g, so you can eat a full portion.
PCOS and diabetesGood choiceOnly 3.5 g of carbohydrate in a 100 g serving.
MenopauseFine as part of a meal46 mg of calcium and 2 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.

How it compares

It is number 3 for fibre among the 39 vegetables on this site: 7.7 g per 100 g, against an average of 3.8 g.

Also called

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

Related

Spring onion (Hara pyaz)Brinjal (baingan)Bhindi (okra)Pumpkin (Kaddu)French beansParwar (Parwal)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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