Breadfruit, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 29 MG | 32% | |
| Thiamin | 0.1 MG | 9% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.9 MG | 6% | |
| Pantothenic acid | 0.5 MG | 9% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 14 UG | 4% | |
| Choline, total | 9.8 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.5 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 17 MG | 1% | |
| Iron, Fe | 0.5 MG | 3% | |
| Magnesium, Mg | 25 MG | 6% | |
| Phosphorus, P | 30 MG | 2% | |
| Potassium, K | 490 MG | 10% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Copper, Cu | 0.1 MG | 9% | |
| Manganese, Mn | 0.1 MG | 3% | |
| Selenium, Se | 0.6 UG | 1% |
Nutrition Highlights
- Low in calories with 103 kcal per 100g.
- Very low in fat (0.2g per 100g).
- Good source of dietary fiber (4.9g per 100g).
- Good source of Vitamin C, total ascorbic acid (32% DV).
About Breadfruit, raw
This tropical fruit, when cooked, has a starchy texture similar to freshly baked bread, which is how it earned its common name. It's a staple in many Pacific Island and Caribbean cuisines, often roasted, boiled, or fried. Despite its potato-like consistency, it's actually a fruit from a tree in the mulberry family. The flesh is pale yellow to cream-colored and contains a moderate amount of natural sugars, giving it a slightly sweet taste when fully ripe.
Nutritionally, it's a good source of complex carbohydrates and dietary fiber, making it a satisfying food that can help with digestion and blood sugar regulation. It's low in fat and contains small amounts of protein, along with micronutrients like vitamin C, potassium, and various B vitamins. The high fiber content, particularly when the fruit is slightly underripe, can support gut health and promote feelings of fullness. While it's not a significant source of complete protein, it can be part of a balanced diet when paired with legumes or animal proteins. In traditional cooking, it's often used as a potato substitute in savory dishes or incorporated into desserts when fully ripe. Its versatility makes it valuable in regions where it grows, providing a reliable source of energy and nutrients throughout the year.
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