Akee

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		8.3 mg	46%
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

🥓 Keto friendly

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 325 cal (90.2%)

Protein: 27 cal (7.6%)

Carbs: 7 cal (2.1%)

About Akee

Ackee is a fruit native to West Africa but widely associated with Jamaican cuisine, where it is a staple food and the key ingredient in the national dish, ackee and saltfish. The fruit has a rich, buttery texture and is often prepared as a savory dish. Ackee is unique for being low in carbohydrates (0.8g per 100g) and high in healthy fats (15.2g per 100g), making it an excellent source of energy. It contains moderate amounts of protein (2.9g per 100g) and noteworthy vitamins and minerals, including high levels of vitamin C (30mg per 100g), iron (3.5mg per 100g), and calcium (35mg per 100g). However, the raw fruit contains toxins, such as hypoglycin A, and must be properly ripened and cooked before consumption to ensure safety.

Health Benefits

• Rich in vitamin C (30mg per 100g), which supports a healthy immune system and aids in collagen production.
• High in iron (3.5mg per 100g), which supports oxygen transport in the blood and helps prevent anemia.
• Contains healthy monounsaturated fats, which may support heart health by improving cholesterol levels.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free diet, low-carb diet, paleo diet

Not suitable for: Raw food diet, dietary restrictions against tropical fruits

Selection and Storage

Store ackee in a cool, dry place until fully ripe, as consuming unripe ackee can be toxic. Once opened and cooked, store leftovers in an airtight container in the refrigerator and consume within 3 days.

Common Questions About Akee Nutrition

Is akee high in protein?

Akee contains 2.9 grams of protein per 100 grams, making it a moderate source of protein. While it’s not as high in protein as foods like beans or meat, it can still contribute to your daily intake, particularly in a diverse diet.

Can I eat akee on a keto diet?

Yes, akee is suitable for a keto diet as it is very low in carbohydrates, containing only 0.8 grams of carbs per 100 grams. Its high fat content, at 15.2 grams per 100 grams, aligns well with keto diet requirements.

What are the health benefits and concerns of eating akee?

Akee is rich in healthy fats and low in carbohydrates, making it a good energy source. However, unripe akee contains toxins like hypoglycin A, which can cause serious health issues if consumed. Always ensure you eat ripe akee that has naturally opened on the tree.

How much akee should I eat in one serving?

A typical serving of akee is about 100 grams, providing roughly 151 calories. Due to its high fat content, eat akee in moderation, especially if you are monitoring calorie or fat intake.

How does akee compare to other tropical fruits?

Unlike most tropical fruits, akee is very low in carbohydrates and sugar, with 0.8 grams of carbs and 0.4 grams of sugar per 100 grams. It is also higher in fat, making it more similar to avocado than to sweet fruits like mango or papaya.

Data Sources & Scientific References