Know Your Food Plate: Raw Jackfruit (Kathal)

Summarised by TGHC Editorial Team
Jun 9, 2025
3 min read

Updated: Dec 30, 2025

Introduction

Raw jackfruit is a remarkably versatile vegetable that has gained popularity as an effective meat substitute, particularly in vegetarian and vegan diets. Its unique texture and ability to absorb flavors make it an ideal ingredient in a variety of dishes, from curries to tacos. Beyond its culinary uses, raw jackfruit is also packed with essential nutrients, making it a valuable addition to a balanced diet. This tropical fruit, native to South Asia, is not only delicious but also contributes significantly to overall health and well-being.

Key Nutritional Components and Benefits

Fiber – One of the standout features of raw jackfruit is its high fiber content. Fiber plays a crucial role in aiding digestion by promoting regular bowel movements and preventing constipation. Additionally, it helps maintain a healthy gut microbiome, which is essential for overall digestive health. High fiber foods can also contribute to a feeling of fullness, making it easier to manage portion sizes.
Potassium – Raw jackfruit is an excellent source of potassium, a vital mineral that helps regulate blood pressure levels. Adequate potassium intake is associated with a decreased risk of hypertension and stroke. This mineral is also important for maintaining proper muscle function and nerve signaling, making it essential for overall bodily health.
Vitamin B6 – This vitamin is crucial for brain health, playing a key role in cognitive function and the production of neurotransmitters. Vitamin B6 supports mood regulation and helps reduce symptoms of depression and anxiety. Additionally, it aids in the metabolism of proteins, carbohydrates, and fats, making it an important nutrient for energy production.

Health Benefits

Enhances gut health – The fiber content in raw jackfruit not only aids digestion but also promotes the growth of beneficial gut bacteria. A healthy gut microbiome is linked to improved immune function, better mood, and reduced inflammation throughout the body. Incorporating jackfruit into your diet can contribute to long-term digestive health.
Helps manage diabetes – Raw jackfruit has a low glycemic index, which means it does not cause rapid spikes in blood sugar levels. This makes it a suitable option for individuals managing diabetes. The fiber present in jackfruit also slows down the absorption of sugar in the bloodstream, further aiding in blood sugar control and making it a smart choice for those looking to maintain stable energy levels.
Supports satiety and weight control – The combination of fiber and water content in raw jackfruit contributes to a feeling of fullness, which can help curb overeating. By incorporating jackfruit into meals, individuals may find it easier to manage their weight as it helps reduce cravings and promotes mindful eating habits. This is particularly beneficial for those looking to lose weight or maintain a healthy lifestyle.

Easy Recipes with Raw Jackfruit

Raw jackfruit is a versatile ingredient in Indian cuisine, known for its meaty texture and ability to absorb flavors. Here are five easy Indian dishes you can prepare using raw jackfruit:

Jackfruit Curry (Kathal ki Sabzi) - A flavorful curry made with raw jackfruit, spices, and sometimes coconut milk, served with rice or roti.
Jackfruit Biryani - A fragrant rice dish cooked with marinated raw jackfruit, spices, and herbs, perfect for special occasions.
Jackfruit Tacos - A fusion dish where cooked and spiced jackfruit is served in tortillas, topped with fresh vegetables and sauces.
Jackfruit Stir Fry (Kathal ki Sabzi) - A quick stir-fry with raw jackfruit, vegetables, and spices, ideal for a healthy meal.
Jackfruit Fritters (Kathal ke Pakode) - Crispy fritters made from battered and fried pieces of raw jackfruit, served as a snack or appetizer.