Understanding Your Plate: How many carbs are in fried breadfruit?

November 7, 2025 •

4 min read

According to one source, a 100g serving of fried breadfruit contains approximately 32.66g of carbohydrates, significantly impacted by the cooking method. This dense, starchy fruit is a staple in many tropical regions, and understanding how many carbs are in fried breadfruit is key to a balanced diet.

Quick Summary

A breakdown of the carbohydrate content in fried breadfruit per 100g is provided, with an exploration of how frying increases caloric density. The article compares fried versus healthier baked or boiled options and offers tips for more nutritious preparation.

Key Points

Variable Carb Count: The amount of carbs in fried breadfruit depends on portion size and preparation, with an average of around 32.66g per 100g.
Frying Adds Fat and Calories: While breadfruit is naturally low in fat, frying it in oil or butter significantly increases its fat and caloric density.
Boiling is a Healthier Alternative: Boiled breadfruit retains a lower fat and calorie count while providing sustained energy from complex carbohydrates.
Preparation Method Affects Nutrients: Research shows that cooking methods can impact the retention of vitamins and minerals, with boiling generally preserving more nutrients than roasting.
Breadfruit is a Nutrient-Dense Food: When not fried, breadfruit is rich in dietary fiber, potassium, vitamin C, and antioxidants, offering substantial health benefits.
Naturally Gluten-Free: Breadfruit is naturally gluten-free, making it an excellent alternative starch for individuals with gluten sensitivities or celiac disease.
Moderate Glycemic Index: Compared to white potatoes or rice, breadfruit has a moderate glycemic index, helping to regulate blood sugar levels.

How many carbs are in fried breadfruit?

Fried breadfruit is a popular and delicious preparation, but its carbohydrate count is an important consideration for many people following a specific diet. The total carbohydrate content in fried breadfruit can vary depending on the portion size and how it is cooked. A typical 100-gram serving of fried breadfruit contains approximately 32.66 grams of carbohydrates. This number is composed of both simple sugars and complex starches, along with dietary fiber.

For smaller servings, the numbers are different. One 85-gram serving is reported to contain around 26.04 grams of carbohydrates. A single, prepared piece may have about 27 grams of carbs, depending on its size. It is crucial to remember that frying adds significant amounts of fat and calories to the dish, which also influences its nutritional profile.

Factors affecting carbohydrate content

Several factors can influence the final carbohydrate and overall nutritional content of your breadfruit dish:

Serving Size: The most obvious factor, as larger portions mean higher carbohydrate intake. The figures of 26g per 85g and 32g per 100g show a direct correlation.
Frying Method: The type and amount of oil used during frying will significantly increase the fat and calorie count, which is a major nutritional difference when compared to baked or boiled versions.
Breadfruit Maturity: The nutritional composition changes as the fruit ripens. Mature breadfruit has a starchier, potato-like texture, while ripe fruit becomes sweeter and softer.
Variety of Breadfruit: Different varieties can have slightly different nutritional profiles.

Fried vs. healthier breadfruit: A nutritional comparison

Breadfruit is a nutritious food when prepared correctly. Comparing fried breadfruit to healthier versions, such as boiled or roasted, highlights why preparation matters for overall diet. The following table provides a clear comparison per 100g serving.


Nutrient	Fried Breadfruit	Boiled Breadfruit	Difference
Carbohydrates	~32.66g	~30.02g	Higher in fried
Fat	~4.13g	~0.26g	Significantly Higher in fried
Calories	~158 kcal	~114 kcal	Higher in fried
Fiber	~5.9g	~5.4g	Similar
Protein	~1.29g	~1.18g	Similar
Potassium	~531 mg	~1078mg (raw per cup)	Potentially Lower in fried due to heat

This table illustrates that while the carbohydrate content is similar, the primary nutritional difference lies in the fat and calorie counts, which are significantly higher in the fried version due to the cooking oil absorption.

The nutritional powerhouse of breadfruit

Beyond its carb content, breadfruit is packed with beneficial nutrients when prepared healthily. It's a rich source of complex carbohydrates for sustained energy, and it's naturally gluten-free. A 100g serving of mature breadfruit provides a good amount of dietary fiber, which aids digestion and promotes gut health.

Moreover, breadfruit is a good source of vitamins and minerals essential for overall health, including:

Potassium: Important for regulating blood pressure and nerve function.
Vitamin C: An antioxidant that boosts the immune system.
Magnesium and Phosphorus: Critical for bone strength.
Antioxidants: Contains carotenoids like beta-carotene, which support vision and reduce oxidative stress.

Healthier ways to enjoy breadfruit

For those looking to reap the nutritional benefits of breadfruit without the added fat from frying, several healthier methods are available. These methods preserve more of the fruit's natural vitamins and minerals.

Boiled: Simply peel and cube the breadfruit, then boil until tender. Serve with a healthy sauce or coconut milk for a creamy, low-fat dish.
Roasted: Cut the breadfruit into wedges, toss with a little olive oil and seasoning, and bake until golden brown for a healthier alternative to fries.
Mashed: Treat cooked breadfruit like a potato by mashing it with a small amount of milk and seasoning for a comforting, nutritious side dish.
In a Stew or Curry: Adding breadfruit to a vegetable stew or curry is a great way to incorporate its nutritional bulk into a complete meal. The breadfruit soaks up the flavors beautifully.
Chips: Make healthier chips by slicing thinly and baking them instead of deep-frying.

These preparation methods allow you to fully enjoy breadfruit's taste and texture while keeping its nutritional profile more in line with a whole-foods diet. For more ideas on how to prepare this versatile fruit, explore options provided by the Hawai'i 'Ulu Cooperative.

Conclusion: Making smarter breadfruit choices

When considering how many carbs are in fried breadfruit, it is clear that while breadfruit is inherently a starchy, high-carb food, the frying process significantly increases its overall caloric and fat content. For those prioritizing a lower-fat, healthier diet, opting for preparations like boiling, roasting, or baking is the wiser choice. These methods better preserve breadfruit's natural vitamins, minerals, and high fiber content, which contribute to sustained energy, improved digestion, and overall well-being. Enjoying fried breadfruit as an occasional treat is perfectly fine, but for regular consumption, healthier alternatives offer a more beneficial nutritional return without sacrificing taste.

Frequently Asked Questions

Frying does not significantly change the inherent carbohydrate content of the breadfruit itself, but it adds substantial fat and calories due to the oil absorption. Healthier preparation methods like boiling or roasting result in a more favorable nutritional profile overall.

Yes, breadfruit is an excellent source of dietary fiber. A 100g serving of mature breadfruit provides a significant portion of the recommended daily intake for fiber, which aids digestion, promotes gut health, and helps regulate blood sugar.

Yes, breadfruit is naturally gluten-free. This makes it an ideal alternative for individuals with gluten sensitivities or celiac disease. It can be used as a flour alternative for baking or as a starchy side dish.

Breadfruit has a moderate glycemic index, especially when compared to other common starches like white rice or potatoes. Its high fiber content helps slow down the absorption of glucose, resulting in a more moderate blood sugar response.

Yes, breadfruit can be part of a healthy diet, particularly when prepared in low-fat ways such as boiling, roasting, or baking. Its complex carbohydrates and high fiber content can help you feel full and satisfied for longer, aiding in weight management.

Healthy cooking methods include boiling, roasting, and baking. You can boil it and serve with a light coconut milk sauce, roast wedges with olive oil and spices as a healthier alternative to fries, or mash it like potatoes.

No, healthier preparation methods generally preserve more of breadfruit's natural nutrients. For instance, boiling is shown to better preserve some vitamins compared to frying or roasting, while frying adds fat and calories without increasing the overall nutritional value of the fruit itself.