Breadfruit (Artocarpus altilis) is the fruit of the breadfruit tree, a member of the mulberry family, native to the South Pacific.
Generally, people refer to the prickly green food as a fruit when consumed ripe and as a vegetable when consumed under ripe.
It is starchy—similar to a potato.
It can be baked, steamed, fried, sauteed or used in dishes like soups and stews.
Depending on how you prepare the fruit, it can be a nutritious addition to your diet.
Carbs in Breadfruit
Most of the calories come from carbohydrates.
There are a whopping 60 grams of carbs in a one-cup serving. About 24 grams come from naturally-occurring sugar and roughly the same amount comes from starch.
You’ll also benefit from 11 grams of fiber.
It is often compared to other high-carb foods such as potatoes and white rice.
As a basis for comparison, a 100-gram (about 1/2 cup) serving of breadfruit contains roughly 32 grams of carbohydrate while the same serving of a potato contains about 16 grams of carbohydrate and a 1/2 cup serving of rice contains about 29 grams of carbohydrate.
The estimated glycemic load of a single cup serving is about 11.
The estimated glycemic load of one cup of white rice is 24 and the estimated glycemic load of a baked potato is about 16.
Fats in Breadfruit
There is less than one gram of fat in a cup of raw breadfruit, making this a naturally low-fat food.
The very small amount of fat is healthy polyunsaturated fat.
However, breadfruit is often prepared with fat.
If breadfruit is prepared with oils, lard, or butter the fat content will increase, and if butter or another animal fat is used in the preparation, you’ll also increase your intake of saturated fat.
Protein in Breadfruit
Breadfruit is not a significant source of protein providing about 2.4 grams per serving, but it contains almost twice as much protein than a similar serving of white rice or potato.
Studies have shown that the protein is mostly leucine and lycine.1
These essential amino acids must be consumed in foods because the body cannot produce them.