Food guide

Breadfruit

A starchy tropical staple cooked like potato across the Pacific and Caribbean.

Plant-BasedFibre-Rich

Breadfruit, a nutrient-dense plant-based food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of breadfruit, raw for fair comparison. Typical serving: 100 g raw — 103 kcal per 100 g serving.

Nutrition information for Breadfruit
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	103 kcal	103 kcal	100 kcal
Protein	1.1 g	1.1 g	1.1 g
Carbohydrate	27 g	27 g	26.2 g
Fat	0.2 g	0.2 g	0.2 g
Fibre	4.9 g	4.9 g	4.8 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of breadfruit, with a typical serving and FDA Daily Value for adults.

Micronutrients for Breadfruit
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	29 mg	29 mg	32%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.1 mg	0.1 mg	<1%
Vitamin K	0.5 µg	0.5 µg	<1%
Thiamin	0.11 mg	0.11 mg	9%
Riboflavin	0.03 mg	0.03 mg	2%
Niacin	0.9 mg	0.9 mg	6%
Vitamin B6	0.1 mg	0.1 mg	6%
Folate	14 µg	14 µg	4%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.46 mg	0.46 mg	9%
Choline	9.8 mg	9.8 mg	2%
Minerals
Calcium	17 mg	17 mg	1%
Iron	0.54 mg	0.54 mg	3%
Magnesium	25 mg	25 mg	6%
Phosphorus	30 mg	30 mg	2%
Potassium	490 mg	490 mg	10%
Sodium	2 mg	2 mg	<1%
Zinc	0.12 mg	0.12 mg	1%
Selenium	0.6 µg	0.6 µg	1%
Copper	0.084 mg	0.084 mg	9%
Manganese	0.06 mg	0.06 mg	3%

Source: USDA FoodData Central — Breadfruit, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat breadfruit?

Nearly 5 g of fibre in a starchy staple.
More potassium and vitamin C than potato.

How to include it

Roast or boil in wedges like potato.
Fry slices as chips.

Things to consider

Must be cooked; unripe fruit is unpalatable raw.
Very perishable once ripe.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Plantain, a nutrient-dense fruit food, photographed on a plain linen surface

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protein: 1.3 g
fibre: 2.3 g

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VegetablesPlant-Based

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protein: 1.4 g
fibre: 1.8 g

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Taro, a nutrient-dense vegetables food, photographed on a plain linen surface

VegetablesFibre-Rich

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A starchy corm with a nutty flavour, eaten across Asia, Africa and the Pacific.

kcal: 142
protein: 0.5 g
fibre: 5.1 g