scored 83/100
Breadfruit is a starchy tropical fruit rich in complex carbohydrates, fiber, and potassium, offering sustained energy and cardiovascular support with minimal fat.
31.1 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 83.
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.
High potassium (490mg/100g) promotes vasodilation and reduces sodium retention, lowering blood pressure and reducing cardiovascular disease risk
Resistant starch content (especially in cooled cooked breadfruit) acts as prebiotic fiber, feeding beneficial bacteria and producing short-chain fatty acids that reduce inflammation
Low glycemic index due to fiber content and complex carbohydrates slows glucose absorption, preventing blood sugar spikes and supporting insulin sensitivity
Vitamin C (29mg) functions in immune cell synthesis and collagen cross-linking, supporting wound healing and bone integrity in aging
High fiber and carbohydrate volume relative to calories (103 kcal) promotes satiety and fullness, supporting healthy weight without nutrient deficiency
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
Breaks a fast
Can be consumed anytime; avoid immediately before bed if sensitive to evening carbohydrate timing
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.
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.
Breadfruit scores 83/100 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.
Not particularly. A 140 g serving provides about 1.5 g of protein (~3% of the 50 g daily value).
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).
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).
Not really. A 140 g serving has about 31.1 g of net carbs (38 g total minus 6.9 g fiber).
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
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.
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.
Encyclopedia entries that supply the same signature nutrients breadfruit contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.