Macronutrient Breakdown per 100g
According to USDA data, a 100-gram serving of raw breadfruit provides a solid base of energy and key macronutrients. Its complex carbohydrate content is a primary source of energy, making it a satiating and sustainable food source. Breadfruit is also naturally gluten-free, an excellent alternative for those with celiac disease or gluten intolerance.
- Calories: 103 kcal
- Carbohydrates: 27.12 g
- Dietary Fiber: 4.9 g (20% of DV)
- Sugars: 11 g
- Fat: 0.23 g (Negligible)
- Protein: 1.07 g
- Water: ~70.65 g
Notably, while the protein content might appear low, breadfruit contains a complete profile of all essential amino acids, which is uncommon for a fruit and highly beneficial for human health.
Vitamins and Minerals per 100g
Beyond its macronutrient composition, breadfruit is a rich source of vital vitamins and minerals. The fruit is particularly high in vitamin C and a moderate source of essential minerals that support overall body functions.
- Vitamin C: 29 mg (32% of DV)
- Potassium: 490 mg (16% of DV)
- Magnesium: 25 mg (6% of DV)
- Thiamine (B1): 0.11 mg (9% of DV)
- Niacin (B3): 0.9 mg (6% of DV)
- Pantothenic Acid (B5): 0.457 mg (9% of DV)
- Iron: 0.54 mg (3% of DV)
- Phosphorus: 30 mg (2% of DV)
- Manganese: 0.06 mg (3% of DV)
Some varieties can also contain provitamin A carotenoids, which are beneficial for vision and overall health.
Health Benefits Backed by Nutrition
The impressive nutritional value of breadfruit translates into several health advantages, making it a compelling food choice.
- Digestive Health: With nearly 5 grams of dietary fiber per 100g, breadfruit aids in maintaining a healthy digestive system, preventing constipation, and promoting the growth of beneficial gut bacteria.
- Sustained Energy: As a source of complex carbohydrates, breadfruit provides a steady release of energy without causing the sharp blood sugar spikes associated with simple sugars. This makes it an excellent energy source for long-term physical activity.
- Heart Health: Its high potassium content is crucial for maintaining healthy blood pressure levels and supporting cardiovascular function.
- Immune Support: The significant amount of vitamin C, a powerful antioxidant, helps protect cells from damage and bolsters the body's immune system.
- Cellular Repair and Growth: As a complete protein source, breadfruit provides all the essential amino acids needed for muscle and tissue repair and growth.
Nutritional Comparison: Breadfruit vs. Potato and Rice
To better appreciate breadfruit's profile, it's helpful to compare it to other common staples like white potato and white rice. Values are based on 100g servings.
| Nutrient | Breadfruit | White Potato (cooked, with skin) | White Rice (cooked) |
|---|---|---|---|
| Calories | 103 kcal | 87 kcal | 130 kcal |
| Carbohydrates | 27.12 g | 20.13 g | 28.59 g |
| Dietary Fiber | 4.9 g | 2.1 g | 0.4 g |
| Protein | 1.07 g | 1.91 g | 2.69 g |
| Fat | 0.23 g | 0.09 g | 0.28 g |
| Potassium | 490 mg | 425 mg | 35 mg |
| Vitamin C | 29 mg | 11.4 mg | 0 mg |
This comparison demonstrates that breadfruit offers significantly more dietary fiber and potassium than white potato and white rice. Its vitamin C content is also a notable advantage over both. For more information, visit the National Tropical Botanical Garden's breadfruit resource pages.
How to Incorporate Breadfruit into Your Diet
Breadfruit's versatility allows it to be used at different stages of ripeness, each offering a distinct texture and flavor.
Unripe (green and firm)
When unripe, breadfruit is starchy with a texture similar to a potato. It is often cooked and served as a vegetable in savory dishes.
- Boiled and served with fish or meat.
- Roasted in an oven or over hot coals.
- Sliced and fried to make chips or fries.
Mature (starting to soften)
As it matures, the starch becomes sweeter. This stage is most commonly compared to a potato's nutty flavor.
- Used in stews and curries for a creamy, thick texture.
- Pan-fried spiced slices.
Ripe (soft and sweet)
At its ripest, breadfruit is custard-like and very sweet, making it suitable for desserts.
- Mashed and incorporated into cakes, puddings, or pancakes.
- Eaten raw in some cases, although not all varieties are suitable for this.
Conclusion
The nutritional value of breadfruit per 100g makes it a highly advantageous and versatile food source. This gluten-free staple offers an impressive array of nutrients, including a robust dose of dietary fiber, heart-healthy potassium, and immune-boosting vitamin C. Its profile rivals and, in some respects, surpasses that of more common starches like potatoes and rice. Whether used as a savory vegetable or a sweet dessert ingredient, incorporating breadfruit into a balanced diet can provide substantial and diverse nutritional benefits.
