What are Breadnut Seeds?
Breadnut, or Artocarpus camansi, is a tropical fruit tree native to the South Pacific islands, closely related to the well-known breadfruit. Unlike its seedless cousin, the breadnut fruit is prized for its numerous, nutrient-dense seeds. These seeds are a traditional food source in many tropical and Hispanic cultures and have been gaining attention as a potential superfood. The seeds can be boiled, roasted, or ground into a nutrient-rich flour, offering versatility in the kitchen. Beyond protein, they contain a valuable profile of carbohydrates, fiber, vitamins, and minerals.
The Variable Protein Content of Breadnut Seeds
The question of how much protein is in breadnut seeds is not straightforward, as the values change significantly depending on whether the seeds are raw, dried, or processed into flour. The moisture content plays a critical role in these nutritional differences.
Protein in Raw Breadnut Seeds
When analyzed on a wet or fresh basis, the protein content of breadnut seeds appears to be relatively low. Research published in the CABI Digital Library found that breadnut seeds had a protein content of 4.87%. Another nutritional database reports that 100 grams of raw breadnut seeds contain approximately 6 grams of protein, corresponding to roughly 11% of its caloric content. This is because raw seeds have a high moisture content, which can exceed 60%.
Protein in Dried Breadnut Seeds and Flour
When breadnut seeds are dried, their moisture is removed, concentrating the protein and other nutrients. This process significantly increases the protein percentage per 100 grams. A study cited by Academic Journals reported protein content of 13.3–19.6% on a dry basis. Similarly, when the seeds are processed into flour, the protein becomes even more concentrated. A study on breadnut seed flour found a protein content of 9.74 grams per 100 grams, or 9.74%. Another source gives a figure of 8.6g of protein per 100g of dried seeds. This concentrated flour can then be used to supplement or create a range of nutritious foods.
Amino Acid Profile
For protein to be high quality, it must contain a balanced profile of essential amino acids. Breadnut seeds contain a solid amino acid profile, including essential amino acids such as leucine, isoleucine, lysine, phenylalanine, and valine. While some amino acids like tryptophan and methionine may be in lower concentrations, the overall profile is robust, especially when complemented with other dietary sources. The amino acid histidine is particularly notable, with potential benefits related to blood vessels and heart health.
Beyond Protein: Breadnut's Broader Nutritional Impact
While protein is a key component, breadnut seeds are packed with other essential nutrients. They are an excellent source of dietary fiber, which aids in digestion and gut health. The seeds are also rich in vital minerals such as potassium, phosphorus, and magnesium, which are crucial for overall health and function. Furthermore, they provide a dose of B vitamins and Vitamin C, along with antioxidants that combat free radicals.
| Nutritional Comparison (per 100g) | Raw Breadnut Seeds | Dried Breadnut Seeds | Lentils (Cooked) |
|---|---|---|---|
| Calories | ~217 kcal | ~367 kcal | ~116 kcal |
| Protein | ~6g | ~8.6g | ~9g |
| Carbohydrates | ~46g | ~79g | ~20g |
| Fiber | No Data | ~15g | ~8g |
| Fat | ~1g | ~1.7g | ~0.4g |
| Potassium | ~1183mg | ~2011mg | ~369mg |
How to Incorporate Breadnut Seeds Into Your Diet
Breadnut seeds are a versatile food that can be prepared in several ways, adding their nutritional benefits to various dishes. Popular preparation methods include:
- Boiling: The seeds can be boiled in salted water until tender, achieving a texture similar to mashed potatoes.
- Roasting: Roasting the seeds enhances their nutty flavor and provides a snack reminiscent of chestnuts.
- Flour: As mentioned, the dried seeds can be ground into flour, which is excellent for fortifying baked goods, stews, or porridges.
- Curries and Soups: In some regions, the seeds are added to curries and soups to provide bulk and nutrients.
Health Benefits of Eating Breadnut Seeds
Regularly consuming breadnut seeds offers a range of health benefits thanks to their rich nutrient profile. The high protein content supports muscle health and tissue repair. Their significant fiber content aids in digestive health, promoting regularity and helping to prevent related issues. The inclusion of essential minerals like potassium and magnesium supports heart health and overall cellular function. As a plant-based source of protein, breadnut seeds are an excellent addition to vegan and vegetarian diets, providing necessary macronutrients that can sometimes be challenging to obtain.
Conclusion: Breadnut Seeds as a Valued Protein Source
In conclusion, breadnut seeds offer a variable but significant amount of protein, depending on their preparation. While raw seeds have a moderate protein level due to high moisture, drying them or processing them into flour concentrates the protein, making them a more potent source. Beyond their protein, the seeds are a nutritional powerhouse, providing essential amino acids, fiber, minerals, and antioxidants. Their versatility in cooking makes them a valuable and sustainable ingredient for a balanced diet, particularly for those seeking plant-based protein alternatives. This under-utilized crop holds great potential for addressing food and nutrition security globally, as well as providing a healthy addition to any diet. For further reading on tropical agriculture, visit the National Tropical Botanical Garden website.
