Breadfruit
Breadfruit is a starchy tropical fruit rich in complex carbohydrates, fiber, and potassium, offering sustained energy and cardiovascular support with minimal fat.
Nutrition · per ~140 g serving · ≈ 1 medium piece
- Vitamin C40.6 mg45% DV
- Vitamin B60.64 mg38% DV
- Thiamin0.15 mg13% DV
- Niacin1.3 mg8% DV
- Folate19.6 mcg5% DV
- Riboflavin0.04 mg3% DV
- Choline13.7 mg2% DV
- Vitamin E0.14 mg<1% DV
- Vitamin K0.70 mcg<1% DV
- Potassium686.0 mg15% DV
- Copper0.12 mg13% DV
- Magnesium35.0 mg8% DV
- Iron0.76 mg4% DV
- Manganese0.08 mg4% DV
- Phosphorus42.0 mg3% DV
- Calcium23.8 mg2% DV
- Selenium0.84 mcg2% DV
- Zinc0.17 mg2% DV
- Sodium2.8 mg<1% DV
- Polyunsaturated Fat0.09 g
- Saturated Fat0.07 g
- Monounsaturated Fat0.05 g
- Inulin / Prebiotic fibre~4.2 g
Score · 80/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C32% DV
- Vitamin B627% DV
- Potassium10% DV
- Copper9% DV
- Thiamin9% DV
Overview
Breadfruit originated in the South Pacific and is a staple crop in tropical regions worldwide. Despite its name, it's botanically a fruit with a starchy composition similar to grains, making it a complete plant-based carbohydrate source. Per 100g, breadfruit provides 27g carbohydrates with 4.9g fiber, supporting stable blood glucose when consumed whole. Its potassium content (490mg) rivals bananas, critical for blood pressure regulation and cardiovascular health in aging populations. The fruit contains resistant starch—especially when cooked and cooled—which acts as a prebiotic, feeding beneficial gut bacteria linked to longevity and metabolic health. Breadfruit is virtually fat-free and sodium-minimal, making it ideal for heart-health diets. Vitamin C (29mg) supports immune function and collagen synthesis, while trace minerals like magnesium facilitate over 300 enzymatic processes. Traditional use across Pacific and Caribbean populations suggests long-term dietary safety and cultural nutritional wisdom. Its nutrient density combined with low caloric load (103 kcal) makes breadfruit valuable for weight management while maintaining satiety through fiber and complex carbohydrates.
Health Benefits (5)
- Blood pressure and cardiovascular health supportstrongHigh potassium (490mg/100g) promotes vasodilation and reduces sodium retention, lowering blood pressure and reducing cardiovascular disease risk
- Improved gut microbiome and metabolic healthmoderateResistant starch content (especially in cooled cooked breadfruit) acts as prebiotic fiber, feeding beneficial bacteria and producing short-chain fatty acids that reduce inflammation
- Sustained energy and stable blood glucosemoderateLow glycemic index due to fiber content and complex carbohydrates slows glucose absorption, preventing blood sugar spikes and supporting insulin sensitivity
- Immune and connective tissue supportstrongVitamin C (29mg) functions in immune cell synthesis and collagen cross-linking, supporting wound healing and bone integrity in aging
- Nutrient density with weight management supportmoderateHigh fiber and carbohydrate volume relative to calories (103 kcal) promotes satiety and fullness, supporting healthy weight without nutrient deficiency
Food Pairings
- ·Pair with leafy greens (spinach, kale) because vitamin C in breadfruit enhances non-heme iron absorption from plant sources
- ·Pair with plant-based fats (coconut oil, avocado) because fat-soluble nutrient absorption is modest; pairing increases bioavailability of fat-soluble compounds and adds satiety
- ·Pair with legumes (lentils, chickpeas) because both provide complementary amino acids, creating a complete protein profile when combined
- ·Pair with turmeric or ginger because these spices enhance anti-inflammatory effects and support gut microbiota composition
Practical Tips
- ·Cook breadfruit and allow it to cool in the refrigerator to maximize resistant starch formation, which acts as prebiotic fiber for beneficial gut bacteria
- ·Select firm fruits without dark blemishes; store unripe breadfruit at room temperature until skin yellows slightly, then refrigerate for up to 1 week
- ·Prepare by boiling, baking, or steaming rather than frying to preserve nutrient density and avoid added fat; 1 medium fruit (300-400g) provides a complete satisfying meal
- ·Consume breadfruit with meals containing fat or protein to slow carbohydrate absorption and maximize satiety, particularly beneficial for blood sugar management
Optimal Timing
Breadfruit's complex carbohydrates and resistant starch provide sustained energy ideal for afternoon satiety and stable blood glucose during active hours; timing supports consistent energy without evening insulin spikes
Can be consumed anytime; avoid immediately before bed if sensitive to evening carbohydrate timing
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
Per 100 g of the default form. Bars show how much higher or lower breadfruit is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about breadfruit
What is breadfruit?
Breadfruit is classified as a fruit. Breadfruit is a starchy tropical fruit rich in complex carbohydrates, fiber, and potassium, offering sustained energy and cardiovascular support with minimal fat.
Is breadfruit healthy?
Breadfruit scores 80/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin C, Vitamin B6, Potassium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is breadfruit high in protein?
Not particularly. A 140 g serving provides about 1.5 g of protein (~3% of the 50 g daily value).
Is breadfruit high in fiber?
Yes — it's a high-fiber food. A 140 g serving provides about 6.9 g of fiber (~25% of the 28 g daily value).
What vitamins and minerals are in breadfruit?
In a 140 g serving, breadfruit is highest in Vitamin C (~45% DV), Vitamin B6 (~38% DV), Potassium (~15% DV), Thiamin (~13% DV), Copper (~13% DV).
Is breadfruit keto-friendly?
Not really. A 140 g serving has about 31.1 g of net carbs (38 g total minus 6.9 g fiber).
When is the best time to eat breadfruit?
Best in the midday. Breadfruit's complex carbohydrates and resistant starch provide sustained energy ideal for afternoon satiety and stable blood glucose during active hours; timing supports consistent energy without evening insulin spikes
How much breadfruit should I eat?
A typical serving is around 140 g (~144 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating breadfruit alongside several other fruit sources.
What pairs well with breadfruit?
Breadfruit pairs nicely with: Pair with leafy greens (spinach, kale) because vitamin C in breadfruit enhances non-heme iron absorption from plant sources; Pair with plant-based fats (coconut oil, avocado) because fat-soluble nutrient absorption is modest; pairing increases bioavailability of fat-soluble compounds and adds satiety; Pair with legumes (lentils, chickpeas) because both provide complementary amino acids, creating a complete protein profile when combined; Pair with turmeric or ginger because these spices enhance anti-inflammatory effects and support gut microbiota composition.
Supplements that mirror Breadfruit's nutrient profile
Encyclopedia entries that supply the same signature nutrients breadfruit contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Breadfruit
These are the nutrients breadfruitcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.