Calories in Breadfruit: Nutritional facts for Breadfruit Types

A 100g serving of raw breadfruit contains 103 calories, while a 100g serving of boiled breadfruit provides 105 calories.

One kilogram (1000g) of raw breadfruit contains 1,030 calories, whereas one kilogram (1000g) of boiled breadfruit provides 1,050 calories.

A whole raw breadfruit (625g) contains 412 calories. Commercial options vary, as a serving of 'Ulu Mana Breadfruit Chips (28g or 1oz) contains 140 calories, while a serving of Iya Foods Breadfruit Flour (30g) provides 110 calories.

The nutritional profile of breadfruit offers distinct advantages derived from the dense concentration of complex carbohydrates, fiber, and essential minerals in the fruit. A compilation of these positive attributes is listed below.

• Provides Sustained Energy: The fruit serves as a rich source of complex carbohydrates, which break down slowly to provide steady fuel for the body. A study by Mehta, K. A., et al. (2023), " Breadfruit (Artocarpus altilis): Processing, nutritional quality, and food applications," confirms that the starch structure allows for a gradual release of glucose, preventing rapid energy crashes.
• Supports Digestive Health: Breadfruit contains significant dietary fiber, which aids in bowel regularity and gut motility. A review by Liu, Y., et al. (2020), "Breadfruit flour is a healthy option for the modern food industry," highlights that the high fiber content contributes to a healthy digestive tract and may lower the risk of colonic disorders.
• Regulates Blood Pressure: The flesh delivers high levels of potassium, an electrolyte essential for counteracting the effects of sodium. A study by Weaver, C. M. (2013), "Potassium and health," indicates that adequate potassium intake is crucial for maintaining cardiovascular stability and reducing hypertension risk.

The consumption of breadfruit presents specific health risks related to the high potassium content and rapid perishability. An analysis of these potential health liabilities is provided here.

• High Potassium Load: Breadfruit contains very high levels of potassium, which can be dangerous for individuals with compromised kidney function. A review by Kovesdy, C., (2014), "Management of hyperkalemia in chronic kidney disease," warns that excessive potassium intake can lead to hyperkalemia in patients with renal issues. A safer alternative for those with restrictions is boiled cauliflower. A suggested amount is to limit consumption to a half-cup (100g) portion.
• High Caloric Density: The fruit is energy-dense compared to watery vegetables, which can contribute to weight gain if portion sizes are not monitored. A study by Rolls, B. J. (2009), "The relationship between dietary energy density and energy intake," confirms that consuming energy-dense starchy foods can lead to passive overconsumption of calories.

Yes, breadfruits are good for health when consumed as a staple starch because the fruit provides a gluten-free source of complex carbohydrates, fiber, and antioxidants. The fruit's impact on metabolic health is positive due to the moderate glycemic index of the cooked flesh. A study by Ramdath, D. D., et al. (2004), "Glycaemic index of selected staples commonly eaten in the Caribbean," found that boiled breadfruit elicits a lower blood glucose response compared to white bread or rice. Regarding cardiovascular health, the potassium and fiber content support vascular function. A study by Adrogué, H. J., & Madias, N. E. (2007), "Sodium and potassium in the pathogenesis of hypertension," emphasizes the protective role of potassium-rich foods against cardiovascular disease. For digestive health, the fiber promotes satiety and regularity. A review by Slavin, J. L. (2013), "Fiber and prebiotics: mechanisms and health benefits," confirms that fiber intake is essential for gastrointestinal well-being.

The presence of seeds and the moisture content determine the calorie count of a breadfruit variety. Seeded breadfruit, often called Breadnut or Kamansi, has the highest calorie value at approximately 150 calories per 100 grams, a consequence of the protein and fat contained within the edible seeds. Seedless varieties, such as the common Artocarpus altilis, contain a lower calorie value at 103 calories per 100 grams, representing a version composed primarily of starchy pulp and water. Ma'afala and other compact varieties fall in the middle range, providing slightly more energy per gram due to denser flesh and lower water content compared to larger, more fibrous cultivars.

The origin of breadfruit traces back to New Guinea and the Indo-Malay region. The ancestral species, Artocarpus camansi (breadnut), was domesticated and selectively bred by Austronesian voyagers to reduce seeds and increase pulp, resulting in the seedless Artocarpus altilis. Polynesians transported the fruit across the Pacific via canoe voyages, establishing the tree as a critical staple crop in islands like Tahiti and Hawaii. Western awareness expanded in the late 18th century when British expeditions, notably led by Captain William Bligh on the HMS Bounty, sought to transport the trees to the Caribbean as a cheap food source for enslaved populations.