Breadfruit

Nutrition per ~140 g · 1 medium piece

31.1 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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 80.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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

When to eat it 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

Breaks a fast

Can be consumed anytime; avoid immediately before bed if sensitive to evening carbohydrate timing