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Breadfruit Nutrition

...the nutritional value of breadfruit and full breadfruit nutrition information...

breadfruit

The breadfruit is one of those fruits you have heard about but not sure what it tastes like or what to do with it. You cook breadfruit as you would potatoes, so you can have them baked, boiled, mashed and steamed. You can also eat them raw. The breadfruit is a staple part of the diet in parts of the caribbean and is eaten and compares favourably with other starchy staples such as rice, cassava and sweet potatoes.

  • Breadfruit is a good source of dietary fibre, with 11g of it per serving. This is 43 percent of your daily recommended amount of dietary fibre. One serving of breadfruit is considered one cup of raw breadfruit. This is 220g of breadfruit (according to the USDA). We need fibre in the diet to keep things moving along nicely and to help prevent bowel cancer.

  • Breadfruit contains quite a high amount of potassium which helps in muscle contraction and in maintaining the bodies' cell electrolyte balance. Potassium also helps in sending nerve impulses as well as releasing energy from protein, fat and carbs during metabolism.

  • Breadfruit provides a very good source of vitamin C. Vitamin C helps to prevent cells and tissues from free radical damage, thereby helping to prevent cancer. Vitamin C also aids dietary iron absorption.

  • Breadfruit is also a good source of niacin (vitamin B3) which helps to lower cholesterol levels. Vitamin B3 also helps to stablisie your blood sugar and helps the body to process fats.

  • A small breadfruit contains around 99 calories.



    THE FULL NUTRITIONAL VALUE OF BREADFRUIT:

    Breadfruit, raw

    Refuse: 22%  (9% core, 13% skin)
    Scientific Name:  Artocarpus altilis
    NDB No: 09059 (Nutrient values and weights are for edible portion)

    Nutrient Units 1.00 X 0.25 fruit, small
    -------
    96g
    Proximates
    Water
    g
    67.82
    Energy
    kcal
    99
    Energy
    kJ
    414
    Protein
    g
    1.03
    Total lipid (fat)
    g
    0.22
    Ash
    g
    0.89
    Carbohydrate, by difference
    g
    26.04
    Fiber, total dietary
    g
    4.7
    Sugars, total
    g
    10.56
    Minerals
    Calcium, Ca
    mg
    16
    Iron, Fe
    mg
    0.52
    Magnesium, Mg
    mg
    24
    Phosphorus, P
    mg
    29
    Potassium, K
    mg
    470
    Sodium, Na
    mg
    2
    Zinc, Zn
    mg
    0.12
    Copper, Cu
    mg
    0.081
    Manganese, Mn
    mg
    0.058
    Selenium, Se
    mcg
    0.6
    Vitamins
    Vitamin C, total ascorbic acid
    mg
    27.8
    Thiamin
    mg
    0.106
    Riboflavin
    mg
    0.029
    Niacin
    mg
    0.864
    Pantothenic acid
    mg
    0.439
    Vitamin B-6
    mg
    0.096
    Folate, total
    mcg
    13
    Folic acid
    mcg
    0
    Folate, food
    mcg
    13
    Folate, DFE
    mcg_DFE
    13
    Choline, total
    mg
    9.4
    Vitamin B-12
    mcg
    0.00
    Vitamin B-12, added
    mcg
    0.00
    Vitamin A, RAE
    mcg_RAE
    0
    Retinol
    mcg
    0
    Carotene, beta
    mcg
    0
    Carotene, alpha
    mcg
    0
    Cryptoxanthin, beta
    mcg
    0
    Vitamin A, IU
    IU
    0
    Lycopene
    mcg
    0
    Lutein + zeaxanthin
    mcg
    21
    Vitamin E (alpha-tocopherol)
    mg
    0.10
    Vitamin E, added
    mg
    0.00
    Vitamin D (D2 + D3)
    mcg
    0.0
    Vitamin D
    IU
    0
    Vitamin K (phylloquinone)
    mcg
    0.5
    Lipids
    Fatty acids, total saturated
    g
    0.046
    4:0
    g
    0.000
    6:0
    g
    0.000
    8:0
    g
    0.000
    10:0
    g
    0.000
    12:0
    g
    0.000
    14:0
    g
    0.000
    16:0
    g
    0.030
    18:0
    g
    0.016
    Fatty acids, total monounsaturated
    g
    0.033
    16:1 undifferentiated
    g
    0.002
    18:1 undifferentiated
    g
    0.031
    20:1
    g
    0.000
    22:1 undifferentiated
    g
    0.000
    Fatty acids, total polyunsaturated
    g
    0.063
    18:2 undifferentiated
    g
    0.046
    18:3 undifferentiated
    g
    0.017
    18:4
    g
    0.000
    20:4 undifferentiated
    g
    0.000
    20:5 n-3 (EPA)
    g
    0.000
    22:5 n-3 (DPA)
    g
    0.000
    22:6 n-3 (DHA)
    g
    0.000
    Cholesterol
    mg
    0
    Amino acids
    Threonine
    g
    0.050
    Isoleucine
    g
    0.061
    Leucine
    g
    0.062
    Lysine
    g
    0.036
    Methionine
    g
    0.010
    Cystine
    g
    0.009
    Phenylalanine
    g
    0.025
    Tyrosine
    g
    0.018
    Valine
    g
    0.045
    Other
    Alcohol, ethyl
    g
    0.0
    Caffeine
    mg
    0
    Theobromine
    mg
    0
    USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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