Know what’s on your plate
Breadfruit
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 103 kcal —
- Protein 1.1 g 2%
- Carbohydrate 22 g 8%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 4.9 g 18%
- Sugars 11 g —
- Sodium 2 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 29 mg 32%
- Vitamin D 0 µg 0%
- Vitamin E 0.1 mg 1%
- Vitamin K 0.5 µg 0%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 0.9 mg 6%
- Pantothenic acid (B5) 0.46 mg 9%
- Vitamin B6 0.1 mg 6%
- Folate (B9) 14 µg 4%
- Vitamin B12 0 µg 0%
- Choline 9.8 mg 2%
Minerals
- Calcium 17 mg 1%
- Iron 0.54 mg 3%
- Magnesium 25 mg 6%
- Phosphorus 30 mg 2%
- Potassium 490 mg 10%
- Zinc 0.12 mg 1%
- Copper 0.08 mg 9%
- Manganese 0.06 mg 3%
- Selenium 0.6 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 103 | 1.1 g | 22 g | 0.2 g |
| 1 × cup | 220 g | 227 | 2.4 g | 49 g | 0.5 g |
| 1 × fruit, small | 96 g | 99 | 1 g | 21 g | 0.2 g |
| 2 × cup | 440 g | 453 | 4.7 g | 98 g | 1 g |
| ½ × cup | 110 g | 113 | 1.2 g | 24 g | 0.3 g |
| 3 × cup | 660 g | 680 | 7.1 g | 147 g | 1.5 g |
| 4 × cup | 880 g | 906 | 9.4 g | 196 g | 2 g |
Similar foods
Questions about Breadfruit
How do you prepare breadfruit for cooking?
Cut off the stem, halve the fruit and remove the central core. Peel it with a sturdy knife, then cut the flesh into chunks; wear gloves or oil the blade if the sticky sap clings.
How long should you boil breadfruit?
Simmer peeled chunks in salted water for about 15–25 minutes, until a knife slides easily into the centre. Drain well and serve as you would potatoes, or mash with butter and seasoning.
Can you roast breadfruit whole?
Yes. Prick the skin, then roast the fruit at 200 °C for about 1–1½ hours, turning it occasionally, until a skewer passes through the flesh. Let it cool enough to handle before peeling and removing the core.
How do you choose a breadfruit for cooking?
For savoury dishes, choose a mature, firm breadfruit with green skin and only a little softness. A softer, yellowing fruit is riper and sweeter, so it suits roasting or eating once cooked.
How should you store breadfruit?
Keep an unripe breadfruit at room temperature until it softens slightly. Once ripe, refrigerate it and use it within a few days; cooked chunks can be frozen for later.
What goes well with breadfruit?
Its mild, starchy flesh pairs well with coconut milk, chilli, onion and herbs, as well as fish or stewed meat. Try it roasted as a side, mashed, or in a Caribbean-style breadfruit curry.
Can you use breadfruit instead of potatoes?
Yes: boiled or roasted breadfruit works well in many of the same savoury meals, though it is denser and slightly sweeter. It has 4.9 g of fibre per 100 g, compared with 2.6 g in banana.
Why is it called breadfruit?
When cooked, its firm flesh is said to have a texture reminiscent of freshly baked bread. Despite the name, breadfruit is a fruit that is usually eaten cooked as a starchy food.
Source: USDA FoodData Central 171714 · per 100 g · carbohydrate per EU label, fibre excluded
