Jackfruit Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
50–60
reported range
Glycemic load
8
Low GL
This food's glycemic index is 50–60, which is Low GI.
Jackfruit sits in a middle ground for blood sugar: it has more carbs than many fruits but a reasonable glycemic load in half-cup servings. Ripe jackfruit is sweeter and likely has a higher GI than unripe jackfruit, which is starchy and often used as a meat substitute. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Jackfruit GI is estimated in the 50–60 range — low to medium depending on ripeness.
One half-cup of raw jackfruit provides 448 mg potassium — about 10% of the daily value.
Glycemic load of 10 or below is classified as low — a half-cup of jackfruit sits at the low end of this range.
What's actually inside
Per 100 g, with your typical serving noted as 1/2 cup (100 g), raw, sliced. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
23.3g
Net carbs
21.2g
total carbs minus fiber
Fiber
2.1g
slows the glucose rise
- Sugars
- 19.1g
- Protein
- 1.7g
- Calories
- 95kcal
Notable nutrients
- Vitamin C13.8 mg
- Potassium448 mg
- Magnesium29 mg
- Vitamin B60.3 mg
- Manganese0.2 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Manageable with portion control — ripeness matters significantly
Jackfruit sits in a middle ground for blood sugar: it has more carbs than many fruits but a reasonable glycemic load in half-cup servings. Ripe jackfruit is sweeter and likely has a higher GI than unripe jackfruit, which is starchy and often used as a meat substitute. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
A half-cup serving (about 100 g, raw) contains roughly 21 g of net carbs and a glycemic load of around 8, which is within the low GL range. Sticking to half a cup per meal and pairing with a protein source (like tofu, chicken, or beans) and non-starchy vegetables keeps the overall glycemic impact moderate. Larger portions — such as a full cup — will raise GL meaningfully, especially with ripe fruit.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Ripeness (unripe vs. ripe)
Raises GIUnripe jackfruit is starchy and lower in sugar, giving it a lower GI (closer to 50). As jackfruit ripens, starches convert to simple sugars, raising the GI toward 60 or higher. Ripe jackfruit is notably sweet and should be treated more like a high-sugar fruit.
Cooking unripe jackfruit
Little effectCooking unripe jackfruit (as in savory curries or stews) does not dramatically change its GI because the starch remains relatively intact. The addition of fats and spices in savory preparations can help slow digestion.
Canned jackfruit in syrup
Raises GICanned jackfruit packed in syrup adds significant sugar, substantially raising the GI and GL of the serving. Always choose canned jackfruit in water or brine if managing blood sugar.
Drying jackfruit
Raises GIDried jackfruit is concentrated in sugar and carbs, with a much higher glycemic load per gram than fresh. A small handful can contain the carbs of several servings of fresh fruit.
Pairing tip
Pair jackfruit with a source of protein (tofu, chicken, chickpeas) and healthy fat (coconut milk, avocado, olive oil) to slow carbohydrate absorption. For ripe jackfruit, enjoy it as a dessert-like treat alongside nuts or yogurt. Avoid combining it with other high-sugar fruits or sweetened beverages in the same meal.
Why GI numbers vary
Jackfruit GI data is limited and varies by ripeness and variety. Some sources report values around 50 for unripe jackfruit, while others estimate 60 or slightly higher for ripe fruit. The variation reflects real differences in sugar content as the fruit matures. We report the honest range (50–60) and classify jackfruit as low because the midpoint and most common culinary use (as a fruit or savory ingredient) lands in the low GI zone. Ripe jackfruit may push into medium GI territory for some individuals.
Not medical advice. This page is general nutrition information about Jackfruit. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Jackfruit GI ranges from approximately 50 to 60 depending on ripeness, making it low by the midpoint. Unripe jackfruit tends toward the lower end (around 50), while ripe jackfruit pushes higher (around 60). Because sources genuinely vary and ripeness matters, we report a range rather than a single value. In practical terms, treat unripe jackfruit as a low-GI starchy food and ripe jackfruit as a moderate-GI fruit.
Jackfruit can fit into a diabetes-friendly diet with portion control. A half-cup serving has a glycemic load of about 8, which is within the low GL range. It provides fiber, potassium, and vitamin C. However, it is a fruit with more carbs than many berries or melons, so portion size and ripeness matter. Unripe jackfruit used in savory dishes is generally a better choice than ripe jackfruit eaten as dessert. People with diabetes should discuss serving sizes with their care team — this is general nutrition information.
Jackfruit has a similar GI to mango (around 51) and banana (around 48–55), but its GL per serving is slightly higher due to its starch content. Compared to watermelon (GI ~72), jackfruit is lower GI. Compared to berries (GI ~40), jackfruit is higher. Practically, treat jackfruit like a moderate-carb fruit — fine in half-cup servings, but not a free-food.
Jackfruit at about 21 g net carbs per half-cup is moderate-to-high for low-carb diets. On a moderate low-carb plan (50–100 g net carbs/day), half a cup fits with room for other foods. On strict keto (under 20–30 g/day), even a half-cup uses most of the daily budget. Most keto followers avoid jackfruit or use very small portions as a garnish.
Yes. Unripe jackfruit contains more resistant starch, which is digested more slowly and has a lower glycemic impact than the simple sugars in ripe jackfruit. This is why unripe jackfruit is often used as a meat substitute in savory dishes and is generally considered more blood-sugar-friendly than the ripe fruit.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026