How to Cook with Jackfruit

Sharon Palmer RD

Published on May 2, 2026

Learn how to cook with jackfruit, a versatile plant-based meat alternative. Discover jackfruit nutrition, history, culinary uses, expert cooking tips, and delicious jackfruit recipes to try at home.

How to Cook with Jackfruit: Nutrition, History, Tips, and Easy Plant-Based Recipes

Jackfruit is a star ingredient in plant-based cooking, thanks to its unique texture and incredible versatility. In this guide, we’ll explore the history, cultural tradition, and nutrition of jackfruit, along with practical tips for preparing and cooking it in everyday meals. Plus, discover my flavorful jackfruit recipes that showcase how this tropical fruit can transform into satisfying, meat-free dishes.

Jackfruit growing on a tree in Chang Mai, Thailand

What is Jackfruit?

This large, tropical fruit is a member of the mulberry family, and is native to South and Southeast Asia. When ripe, jackfruit has a sweet taste that makes it ideal for jams and other desserts. When it’s used in its young, unsweet state, jackfruit has a chewy, stringy, “meaty” texture that makes it a versatile plant-based meat substitute. Jackfruit literally translates to ‘the meat which grows on a tree’ in Bengal, and it has been used in India and Thailand for centuries as a cooked ingredient in curries and warm salads. This fruit is also becoming popular in the U.S., and is commonly seen in plant-based dishes, such as tacos, chili, and sandwiches. You can purchase jackfruit fresh in some specialty stores and markets, but it is much easier to find canned jackfruit, often packed in brine. This can be found at many large grocery stores, as well as specialty shops. Just drain and chop it to create a shredded texture.

Look for the canned variety in your natural food store.

Jackfruit Nutrition

Canned young jackfruit is naturally low in calories and fat with no added sugar, making it a light ingredient for plant-based meals. It provides dietary fiber and potassium, which support digestive health and fluid balance, though it is not a significant source of protein compared with other plant-based foods like beans or tofu.

Jackfruit Nutrition Facts

Canned Young Jackfruit (in Water or Brine, Drained)*

Serving Size: 1 cup (150–155 g)

Nutrient	Amount per Serving
Calories	70–95
Carbohydrates	16–24 g
Dietary Fiber	2–3 g
Total Sugars	1–2 g
Protein	1–2 g
Total Fat	0–0.5 g
Saturated Fat	0 g
Sodium	10–300 mg
Potassium	400–450 mg
Vitamin C	7–10 mg (8–12% DV)
Calcium	20–40 mg (2–4% DV)
Iron	0.5–1 mg (3–6% DV)

*Varies slightly depending on product.

Chop canned jackfruit to use as a meat substitute in recipes.

Top 5 Ways to Use Jackfruit in the Kitchen

Today I’m sharing some of my favorite ways to use this fun fruit in your own kitchen.

BBQ Pulled Jackfruit Sandwich from my new book, *California Vegan*

1. Build the Perfect BBQ Sandwich
Thanks to the meaty texture of jackfruit, you can make a quick and easy plant-based pulled “pork” sammie using canned jackfruit. Simply add your favorite barbecue sauce to a can of jackfruit, spread a whole wheat bun with some vegan mayo and a garnish of shredded cabbage and you have a delicious and hearty sandwich. Or check out my recipe for Vegan BBQ Pulled Jackfruit Sandwich in my book California Vegan, pictured above.

2. Make a Fabulous Taco Filling
The texture of this fruit makes it a perfect plant-powered carnitas-style filling for tacos, taco salads, quesadillas, or burritos. Try my Jackfruit Black Bean Quinoa Tacos for an easy weeknight dinner!

Add jackfruit to chili, such as this recipe for Smoky Chili with Sweet Potatoes featured in my book *Plant-Powered for Life*.

3. Add Jackfruit to Your Favorite Chili
I love incorporating canned, shredded jackfruit into my chili for a hearty, meaty element. It goes particularly well in my Smoky Chili with Sweet Potatoes (featured above). You can also include jackfruit in stews or soups.

Jackfruit is excellent in curry dishes, such as this recipe for Creamy Chickpea Curry.

4. Add Texture to a Warming Curry Dish
Jackfruit pairs so well with the savory spices of Indian and Thai curries. Try replacing half the chickpeas in this Creamy Chickpea with Curry with canned, shredded jackfruit.

5. Build Better Nachos!
Layer up an incredible plant-based nacho dish with chips, beans, shredded jackfruit, salsa, plant-based cheese and more. Check out my classic recipe here.