Ackee (Blighia sapida) is a fruit indigenous to West Africa, famously recognized as the national fruit of Jamaica. From a nutritional standpoint, the edible portion—the creamy, yellow aril—presents a highly unique and beneficial macronutrient profile, diverging significantly from typical fruit compositions due to its high fat content. A 100-gram serving delivers approximately 147 calories, primarily derived from its abundant fats, which constitute roughly 15.2 grams.

Crucially, these fats are predominantly healthy unsaturated fatty acids. Ackee is notably rich in monounsaturated fats (around 7.6g/100g), such as oleic acid, which are essential for cardiovascular health, promoting improved lipid profiles and potentially reducing the risk of heart disease when replacing saturated fats in the diet. Polyunsaturated fats (around 3.5g/100g), including essential fatty acids, are also present, contributing to cellular structure and brain function.

The carbohydrate content is moderate, around 9.5 grams per 100 grams, of which approximately 3.0 grams are dietary fiber. This robust fiber component aids in digestive regularity, helps regulate blood sugar levels by slowing glucose absorption, and contributes to satiety, making it a valuable food for weight management and metabolic health. The resulting net carbohydrate count is manageable at around 6.5 grams.

Protein content is respectable for a fruit, providing about 3.5 grams per 100 grams. This protein contributes essential amino acids, supporting muscle maintenance and overall physiological repair processes.

Micronutrient-wise, ackee is an excellent source of several key minerals and vitamins. It is notably high in Vitamin C (Ascorbic Acid, roughly 30mg/100g), a potent antioxidant critical for immune function, collagen synthesis, and iron absorption. Furthermore, it provides significant levels of Niacin (Vitamin B3, around 2.9mg/100g), which is vital for energy metabolism and neurological function. Minerals like Potassium (around 305mg/100g) are plentiful, supporting healthy blood pressure regulation and fluid balance, while Iron is supplied in amounts helpful for preventing anemia. Its balanced composition of quality fats, fiber, and micronutrients solidifies Ackee's role as a nutrient-dense food that, when properly prepared (ensuring only fully ripe arils are consumed to avoid the toxin hypoglycin A), can be a valuable addition to a balanced, heart-healthy diet.