Breadfruit—a starchy tropical fruit with a potato-like texture and mild flavor—is gaining popularity not only for its culinary versatility but also for its impressive nutritional profile. If you’re curious about breadfruit nutrition facts, calories, carbs and health benefits, you’re in for a treat!
This nutrient-rich fruit is packed with fiber, antioxidants, and complex carbs. But how does it fit into your health goals? Can it support weight loss? Does it spike insulin? And is it truly a superfood? Let’s break it all down.
🥭 What Is Breadfruit?
Breadfruit (Artocarpus altilis) is native to the Pacific Islands and belongs to the same family as jackfruit and mulberries. It can be baked, roasted, fried, or even turned into flour, making it an incredibly versatile plant-based carb source.
📊 Breadfruit Nutrition Facts (Per 100g Cooked)
| Nutrient | Amount |
|---|---|
| Calories | 103 |
| Carbohydrates | 27g |
| Fiber | 4.9g |
| Protein | 1.1g |
| Fat | 0.2g |
| Vitamin C | 29 mg (48% DV) |
| Potassium | 490 mg |
| Calcium | 17 mg |
| Iron | 0.5 mg |
🔍 Breadfruit is low in fat, cholesterol-free, and a rich source of complex carbohydrates, fiber, vitamin C, and potassium.
🍞 Is Breadfruit High in Carbs?
💬 People Also Ask: Is breadfruit high in carbs?
Yes, breadfruit is considered a high-carb food. One cup (about 220g) contains around 59g of carbohydrates, making it comparable to starchy vegetables like potatoes and plantains.
However, these carbs come from natural, complex sources, which are digested more slowly and offer sustained energy without a crash.
⚖️ Is Breadfruit Healthy for Weight Loss?
💬 People Also Ask: Is breadfruit healthy for weight loss?
Absolutely! While breadfruit is high in carbs, it’s also:
- High in fiber, which promotes fullness and aids digestion
- Low in fat, making it suitable for low-fat diets
- Rich in resistant starch, which may help regulate metabolism
The fiber in breadfruit helps reduce appetite and curb overeating, making it a smart carb choice for those managing weight.
💪 What Are the Health Benefits of Breadfruit?
💬 People Also Ask: What are the health benefits of breadfruit?
✅ 1. Supports Digestive Health
The high fiber content promotes regular bowel movements and supports gut health.
✅ 2. Helps Maintain Blood Pressure
Breadfruit is rich in potassium, which helps balance sodium levels and reduce hypertension risk.
✅ 3. Boosts Immune Function
Loaded with vitamin C, breadfruit strengthens the immune system and helps fight infections.
✅ 4. Provides Long-Lasting Energy
Thanks to complex carbs and fiber, breadfruit offers sustained energy—ideal for active individuals.
✅ 5. Promotes Heart Health
Its fiber and low-fat content support cholesterol balance and cardiovascular function.
🔥 Does Breadfruit Spike Insulin?
💬 People Also Ask: Does breadfruit spike insulin?
Despite its carb content, breadfruit has a moderate glycemic index (GI), especially when cooked properly (baked or boiled instead of fried).
This means it does not cause rapid spikes in blood sugar or insulin, making it a suitable option for people with prediabetes or type 2 diabetes, when consumed in moderation.
🧬 Is Breadfruit a Superfood?
💬 People Also Ask: Is breadfruit a superfood?
Yes! While it may not be as hyped as quinoa or kale, breadfruit meets many superfood criteria:
- Nutrient-dense
- High in antioxidants
- Naturally gluten-free
- Supports sustainable farming (breadfruit trees yield high output and grow in poor soil)
It provides essential vitamins, minerals, and fiber while being free of cholesterol, gluten, and artificial ingredients.
🥗 How to Add Breadfruit to Your Diet
Breadfruit can be used in various ways:
- Mashed as a potato alternative
- Roasted for a crunchy snack
- Boiled in soups and stews
- Fried into healthy chips
- Baked into gluten-free bread and tortillas
Pro Tip: Pair breadfruit with lean proteins and healthy fats for balanced meals that regulate energy and support fat loss.
🔄 Breadfruit + CLA: A Fat-Burning Combo?
While breadfruit provides clean energy and satiety, you might be wondering if combining it with supplements like CLA (Conjugated Linoleic Acid) can amplify weight loss.
CLA is known for:
- Boosting metabolism
- Reducing body fat
- Preserving muscle mass
When consumed alongside whole foods like breadfruit, CLA may help you lose fat more efficiently while keeping you full and energized—ideal for sustainable weight loss.
📝 Final Thoughts: Breadfruit for a Balanced, Healthier You
If you’re looking for a natural, plant-based carb with a rich nutrition profile, breadfruit is a smart and delicious choice. With high fiber, low fat, and essential vitamins, it checks all the boxes for clean eating—and yes, it may even support weight loss.
Whether you’re trying to manage your blood sugar, reduce body fat with CLA, or simply fuel your day with something wholesome, breadfruit is worth adding to your plate.