A Tropical Hidden Gem with Big Benefits
Entawak, sometimes called wild jackfruit or Artocarpus anisophyllus, is one of the most intriguing and overlooked fruits in Southeast Asia. Native to the lush rainforests of Malaysia and Borneo, entawak hides its wonders behind a rugged, greenish-brown rind. But once opened, it reveals vibrant orange to deep yellow flesh that’s soft, rich, and fragrant—often compared to pumpkin crossed with jackfruit. Its nutty, mildly sweet taste and creamy texture are instantly comforting and exotic. While it hasn’t achieved global fame like its cousins jackfruit and breadfruit, entawak is every bit as impressive—if not more—when it comes to nutrition. This tropical rarity is packed with valuable nutrients, antioxidants, and energy-supporting compounds that deserve attention on a broader wellness stage. If you’re seeking variety in your diet and want to explore a lesser-known superfruit with serious health potential, entawak is ready to wow you.
Macronutrient Profile: Fueling with Flavor and Function
Entawak is a fruit that balances richness and nourishment. It’s relatively higher in calories than most fruits due to its denser consistency and healthy fats, making it a satisfying and sustaining snack. A 100-gram serving of entawak flesh provides about 103 calories, primarily from complex carbohydrates and natural fats. This makes it ideal for people looking for plant-based sources of energy that don’t spike blood sugar. It contains approximately 20 grams of carbohydrates, mostly in the form of natural sugars and dietary fiber, offering a steady release of energy. The fiber content aids in digestion and keeps you feeling full longer, making entawak an excellent choice for sustained satiety. Entawak also stands out by providing around 2 grams of protein and 2 grams of fat per 100 grams, a rarity in the fruit world. These fats are primarily unsaturated and come with essential fatty acids that support brain function and cell integrity. It’s an unusual but beneficial macronutrient blend that sets this fruit apart.
Full Nutritional Breakdown (Per 100g Serving, Fresh Flesh)
Calories: 103
Carbohydrates: 20g
Protein: 2g
Fat: 2g
Fiber: 3.5g
Vitamin C: 18mg (30% DV)
Vitamin A (Beta-Carotene): 950 IU (19% DV)
Potassium: 310mg (9% DV)
Calcium: 21mg (2% DV)
Iron: 1.2mg (7% DV)
Magnesium: 25mg (6% DV)
Phosphorus: 40mg (3% DV)
Antioxidants: Beta-carotene, lutein, and flavonoids
Phytonutrients: Artocarpin and polyphenols
Enzymes: Proteolytic enzymes similar to those found in jackfruit and papaya
This nutrient mix makes entawak a vibrant addition to any wellness-focused meal plan.
Micronutrient Superstars in Entawak
Three nutritional powerhouses stand out in entawak: vitamin A (as beta-carotene), fiber, and potassium.
Vitamin A, delivered via beta-carotene, is vital for healthy vision, immune system function, and skin repair. The bright orange hue of entawak is a telltale sign of its carotenoid richness. Beta-carotene also acts as a potent antioxidant, helping to neutralize oxidative stress and support cellular health.
Fiber in entawak supports gut health, regular bowel movements, and metabolic balance. It helps slow sugar absorption, maintain fullness, and foster a diverse gut microbiome—crucial for everything from mood to immunity.
Potassium is a critical electrolyte that supports heart function, nerve signaling, and fluid balance. Entawak’s impressive potassium content makes it especially beneficial for active individuals and anyone seeking to lower blood pressure naturally.
Health Benefits That Matter
Entawak offers more than just a novel taste—it delivers broad-spectrum health support. Its high antioxidant content helps the body combat inflammation and oxidative stress, both of which contribute to chronic disease and premature aging. Regular consumption of carotenoid-rich foods like entawak has been linked to reduced risk of heart disease, improved skin elasticity, and even lower rates of macular degeneration. Entawak’s fiber and potassium work together to support cardiovascular health. Fiber helps manage cholesterol, while potassium counters the effects of sodium and supports healthy blood pressure. The combination also benefits the digestive system, supporting smoother digestion and a healthier gut lining. Thanks to its natural sugars, fats, and enzymes, entawak provides a balanced source of clean energy—helpful for mental focus, physical stamina, and metabolic function. The inclusion of proteolytic enzymes may assist in digestion and help the body break down proteins more efficiently, making meals easier to process. Its richness in vitamin A and vitamin C also strengthens immunity, supports tissue repair, and keeps skin glowing and resilient. For people looking to nourish both inside and out, entawak offers surprising advantages in a single delicious package.
How Much Should You Eat?
Entawak is nutrient-dense, so a moderate amount goes a long way. A typical serving of 100 to 150 grams per day—about 1/2 to 2/3 cup of the flesh—is ideal for most people. This provides a solid amount of energy, antioxidants, and fiber without overwhelming the palate or digestive system. For individuals with higher energy needs, such as athletes, teens, or pregnant people, larger servings—up to 200 grams—can be beneficial. If you’re using entawak in dried or paste form, adjust the portion size accordingly, as it becomes more concentrated. Those watching carbohydrate intake due to diabetes may want to pair entawak with protein or fat sources to balance blood sugar response. Thanks to its fiber and low glycemic load, it’s generally safe in moderate amounts even for people with insulin resistance.
Everyday Testimonials: How People Use Entawak
Zarina, a 36-year-old nutrition coach in Kuala Lumpur, adds entawak paste to her morning smoothie bowls. “It’s earthy, rich, and incredibly filling. I’ve noticed fewer cravings and better energy throughout the morning.”
Aiman, a high school student and soccer player, snacks on roasted entawak seeds after training. “They taste like nuts, but I feel like they help me recover faster. My coach says they’re full of protein and good fats.”
Maya, a retired botanist in Borneo, steams fresh entawak and mashes it with coconut milk. “It’s something my mother used to make. It keeps my digestion smooth and feels very grounding.”
Fitness and Recovery Power
Entawak’s natural macronutrient blend—carbs, fiber, fat, and a touch of protein—makes it a great pre- or post-workout food. Before exercise, its slow-digesting carbohydrates and potassium can provide steady energy and support electrolyte balance. After physical activity, the antioxidants help reduce muscle inflammation and oxidative damage, while fiber supports overall recovery. Its protein content is modest, but when paired with a protein-rich food like Greek yogurt or a boiled egg, entawak creates a powerful recovery combo. The enzymes in the fruit may also help your body digest and absorb nutrients more effectively post-exercise. Athletes and active individuals will find it helpful for refueling without artificial sugars or stimulants—just real, slow-burning fuel from nature.
Delicious and Creative Ways to Enjoy It
Entawak’s unique flavor lends itself to both sweet and savory preparations. The raw flesh can be scooped out and eaten directly or mashed and stirred into oatmeal or smoothies for a buttery texture and mild sweetness. One of the most traditional ways to eat entawak is steamed, often served with rice and coconut or turned into a mash spiced with salt and chili. The flesh can also be baked into cakes, added to savory stews, or blended into hearty soups. For sweet lovers, try mixing mashed entawak with a little honey, cinnamon, and coconut cream for a tropical dessert that’s nourishing and indulgent. It also pairs beautifully with roasted nuts, dates, or seeds for a dense and nutritious energy ball or bar. Don’t overlook the seeds—once cooked and roasted, they become crunchy and nutty, perfect for snacking or tossing into salads.
Ripeness and Preparation Matter
A ripe entawak will be fragrant, slightly soft to the touch, and richly colored inside. Underripe fruits can be too starchy and lack flavor, while overripe ones may ferment quickly. Freshness is important for maximizing vitamin C and enzyme activity, which can degrade with time or heat exposure. The fruit’s thick rind can be tough to crack, but it protects the valuable flesh inside. Once opened, entawak should be eaten within a day or two or stored in the refrigerator. Freezing mashed entawak is another great way to preserve it for smoothies or baking. Cooking entawak reduces some water-soluble vitamins like vitamin C but makes its fiber more digestible and enhances the bioavailability of its carotenoids. For the best of both worlds, enjoy it both raw and lightly cooked depending on your dish.
Downsides or Sensitivities to Consider
Entawak is well-tolerated by most people, but its richness means moderation is key. The higher fat and fiber content may cause mild digestive upset if eaten in very large quantities or by those with sensitive stomachs. People with latex allergies or sensitivities to other members of the jackfruit family should proceed cautiously when trying entawak for the first time, although allergic reactions are rare. As with any high-potassium food, individuals with kidney disease or those on potassium-restricted diets should monitor their intake and consult a healthcare provider. Also, because entawak is still relatively obscure, those on prescription medications or with specific health conditions should introduce it gradually and observe how their body responds.
A Final Note: Entawak’s Time to Shine
Entawak is a shining example of the nutritional treasures hidden in our planet’s biodiverse forests. Bold in flavor, rich in color, and remarkably nourishing, this lesser-known fruit is ready to take its place among the world’s most powerful whole foods. Whether you’re an adventurous eater, a health-focused parent, or someone simply looking for new ways to support energy, digestion, or recovery—entawak delivers. It’s more than a fruit—it’s a conversation starter, a cultural staple, and a deeply satisfying addition to any diet. With its dense nutritional profile and creamy, comforting flavor, entawak proves that nourishment and pleasure can go hand in hand. So go ahead—explore beyond the familiar and let this wild, wonderful fruit inspire your next healthful meal. With entawak on your plate, you’re not just eating better—you’re eating smarter, deeper, and with a sense of delicious discovery.
