Ackee

Vegetable

Item Rating: 70/100

1 serving (100 grams) contains 151 calories, 2.9 grams of protein, 15.2 grams of fat, and 0.8 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		359.5
% Daily Value*
Total Fat		36.2 g	46%
	Saturated Fat	11.4 g	57%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		571.4 mg	24%
Total Carbohydrates		1.9 g	0%
	Dietary Fiber	2.6 g	9%
	Sugars	1.0 g
protein		6.9 g	13%
Vitamin D		0 mcg	0%
Calcium		83.3 mg	6%
Iron		2.9 mg	16%
Potassium		642.9 mg	13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🧈 High saturated fat

Source of Calories

Fat: 325 cal (90.2%)

Protein: 27 cal (7.6%)

Carbs: 7 cal (2.1%)

About Ackee

Ackee is a tropical fruit native to West Africa but widely associated with Jamaican cuisine, where it is the national fruit. It is most famously used in the traditional dish 'Ackee and Saltfish.' Ackee has a unique, buttery texture and mild, savory flavor and must be properly prepared as its unripe form is toxic. Nutritionally, ackee is high in healthy fats (15.2 g per 100 g), particularly monounsaturated and essential fatty acids, and provides small amounts of protein (2.9 g). It contains calcium (35 mg) for bone health, vitamin C (30 mg) to support immunity, and iron (1.2 mg), contributing to oxygen transport in the body. Ackee is low in carbohydrates and fiber but offers a calorie-dense profile, making it a notable energy source when consumed responsibly.

Health Benefits

• Supports heart health due to its high monounsaturated fat content, which can help reduce LDL cholesterol.
• Boosts immune function with 30 mg of vitamin C per 100 g, an antioxidant that helps protect cells from oxidative damage.
• Provides some iron (1.2 mg per 100 g), which is needed for producing hemoglobin and preventing anemia.

Dietary Considerations

Allergens: Contains None specific, but always consult with a healthcare provider regarding individual sensitivities.

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Low-fat diets, ketogenic diet due to its carbohydrate-to-fat ratio

Selection and Storage

Ackee must be fully ripened and naturally opened before harvesting, as the unripe fruit contains toxins. Store ripe ackee in an airtight container in the refrigerator for up to three days after cooking. Do not consume raw ackee.

Common Questions About Ackee Nutrition

Is ackee high in protein?

Ackee contains 2.9 grams of protein per 100 grams, making it moderately low in protein compared to other plant-based foods. While it can contribute to daily protein intake, it is better known for its high fat content.

Can I eat ackee on a keto diet?

Yes, ackee is compatible with a keto diet as it is very low in carbohydrates with only 0.8 grams per 100 grams and is high in healthy fats, containing 15.2 grams of fat. It is a good addition for those following a low-carb, high-fat lifestyle.

What are the health benefits and concerns of eating ackee?

Ackee is a good source of healthy fats, which may support heart health, and provides a small amount of fiber (1.1 grams) for digestion. However, unripe ackee contains toxic compounds known as hypoglycin A and B, which can cause severe health issues if consumed improperly. Always ensure ackee is fully ripe and properly prepared before eating.

How much ackee should I eat per serving?

A typical serving size of ackee is around 100 grams, which provides 151 calories. It should be paired with other nutrient-dense foods to create a balanced meal, as ackee is primarily high in fat and low in protein and carbohydrates.

How does ackee compare to other tropical fruits, like avocado?

Ackee is similar to avocado in being high in healthy fats, but it is lower in calories (151 per 100 grams vs. ~240 for avocado) and significantly lower in carbohydrates. However, ackee requires careful preparation due to potential toxins, unlike avocado which can be eaten raw without concern.

Data Sources & Scientific References