Avocado vs Jackfruit

Per 100 g, Avocado has 145 kcal and 2.9 g protein, while Jackfruit has 72 kcal and 2.7 g protein.

Avocado

145
kcal per 100 g
2.9 g protein

Jackfruit

72
kcal per 100 g
2.7 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Avocado Jackfruit Difference
Calories Fewer calories for the same weight 145 kcal 72 kcal better 50%
Protein More protein helps with fullness and muscle 2.9 g better 2.7 g 7%
Carbs Lower carbs suits low-carb and diabetic diets 1.7 g better 14 g 88%
Fat Lower fat means lower calorie density 13.9 g 0.1 g better 99%
Fiber More fibre improves fullness and digestion 6.7 g better 3.6 g 46%
Sugar Less sugar means a gentler blood-sugar response 1.7 g better 12.2 g 86%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Jackfruit

Jackfruit is the lighter choice at 72 kcal per 100 g against 145 for Avocado — about 50% fewer calories for the same weight on your plate. That does not make Avocado a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Avocado

Avocado is the stronger protein source, with 2.9 g per 100 g against 2.7 g for Jackfruit. To match that from Jackfruit you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Jackfruit is more efficient per calorie (3.8 g of protein per 100 kcal against 2 g), so it is the better pick if you are also holding calories down.

Avocado vs Jackfruit — common questions

Avocado has more calories — about 145 kcal per 100 g compared with 72 kcal for Jackfruit.

Avocado has more protein — 2.9 g per 100 g against 2.7 g for Jackfruit.

Jackfruit is the lighter choice at 72 kcal per 100 g against 145 for Avocado — about 50% fewer calories for the same weight on your plate. That does not make Avocado a bad food; it means the portion has to be smaller to fit the same calorie budget.

Avocado is the stronger protein source, with 2.9 g per 100 g against 2.7 g for Jackfruit. To match that from Jackfruit you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Jackfruit is more efficient per calorie (3.8 g of protein per 100 kcal against 2 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 217 kcal and 5.6 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Jackfruit has the edge, mainly on calorie density. Per 100 g, Avocado has 145 kcal and 2.9 g protein, while Jackfruit has 72 kcal and 2.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Avocado nutrition & serving sizes
Full Jackfruit nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.