Starchy Fruit / Vegetable
Breadfruit
A tropical staple fruit with starchy flesh used as a carbohydrate substitute for potatoes or rice.
Breadfruit is a tropical fruit belonging to the mulberry family, widely cultivated for its large, starchy flesh that is typically cooked and eaten as a staple carbohydrate similar to potatoes or rice.
high-volume starchy carbohydrate source
Typical serving · 150g
Common varieties · Ma'afala, Ulu, Puaa, Maopo, Tamaikora
Overall context score across nutrition, safety, and diet fit
At a glance
Quick facts
Simple indicators based on nutrition, processing, and diet fit.
The story
What makes it unique
Breadfruit is a high-carbohydrate, moderate-fiber food with a low fat content. It digests at a moderate rate depending on ripeness and preparation, providing sustained energy and high satiety. Its resistant starch content supports gut microbiome health.
Varieties: Ma'afala · Ulu · Puaa · Maopo · Tamaikora
Per 100g
Nutrition breakdown
Macro balance and key metrics at a glance.
Energy
Density 1.03 kcal/g
Protein
Carbs
Fat
Fiber
Sugar
11 g
Sodium
2 mg
Potassium
490 mg
Glycemic index
60
Glycemic load
16
Water content
70%
Standout compounds
Nutrient highlights
Dietary Fiber
highPromotes satiety and supports healthy digestion
Potassium
moderateHelps regulate blood pressure and fluid balance
Vitamin C
moderateSupports immune function and acts as an antioxidant
Resistant Starch
moderateFeeds beneficial gut bacteria and improves insulin sensitivity
Wellness map
Health scores & processing
NOVA processing scale
minimally processed · Whole food
Raw breadfruit is a whole, unprocessed plant food. Processing level depends entirely on preparation method at home.
Diet compatibility
- Weight loss
- Muscle gain
- Diabetes
- Gut health
- Low carb
- High protein
- Heart health
Relative standing
Food rankings
Qualitative ranks compared to similar whole foods.
- Satietyexcellent
- Blood sugarmoderate
- Nutrient densitygood
- Fitness fuelgood
- Processing qualityexcellent
Eat with confidence
Food safety profile
Breadfruit is generally very safe. Wash the skin thoroughly before cutting to remove soil or debris. Cook thoroughly to neutralize mild natural toxins present in raw form.
Evidence confidence 85%
- Pesticideslow
- Antibioticslow
- Heavy metalslow
- Contaminationlow
Watch for
- soil-borne pathogens from skin
Safer choices
Organically grown local varieties
Prep tips
Wash skin thoroughly under running water. Always cook before eating, as raw breadfruit can be difficult to digest and may contain mild latex-like compounds.
None significant. Naturally grown in tropical regions with minimal chemical inputs.
Deep dive
Health analysis
How this food may fit different goals and preparation choices.
Weight loss
High volume and fiber create strong satiety, but calorie density requires portion awareness for weight loss.
Blood sugar
Provides complex carbohydrates that digest slower than refined grains, but large portions can spike blood sugar due to overall carb load.
Fitness & energy
Excellent source of slow-burning complex carbohydrates ideal for fueling endurance activities or replenishing glycogen.
Gut health
Contains dietary fiber and resistant starch that feed beneficial gut bacteria and promote regular bowel movements.
Processing quality
A whole food with zero ultra-processing; nutritional quality depends on how it is cooked.
Food safety
Very low risk; requires basic hygiene and thorough cooking to ensure digestibility and neutralize latex compounds.
Common mistakes
Eating it raw, which can cause digestive distress, or frying it in heavy oil, which drastically increases calorie density.
Best preparation
Baking, steaming, or boiling to retain nutrients without adding excess fat.
Practical guide
Best use cases
When and how this food fits real eating patterns.
Post-workout carb reload
Replenishes muscle glycogen with complex carbohydrates and potassium.
Healthy potato substitute
Use mashed or baked breadfruit as a nutrient-dense alternative to white potatoes.
High-volume meal base
Provides a filling foundation for meals when paired with lean proteins and non-starchy vegetables.
Balance sheet
Pros & cons
Upsides
- Highly filling due to fiber and water content
- Excellent source of complex, slow-burning carbohydrates
- Rich in potassium for heart and muscle function
- Contains resistant starch for gut microbiome support
- Naturally gluten-free
Trade-offs
- High in carbohydrates, unsuitable for strict keto or low-carb diets
- Must be cooked before eating
- Can cause blood sugar spikes if eaten in large portions
- Not a significant source of protein or healthy fats
Fit check
Who is it for?
Great match
- endurance athletes needing carb fuel
- whole-food plant-based diets
- replacing refined grains or white potatoes
Consider alternatives
- strict ketogenic diets
- very low-carb weight loss phases
- those needing high-protein food sources
Side by side
How it compares
Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.
This food
Breadfruit
VS90% alike
Compare with
White Potato
Breadfruit has more fiber and a slightly lower glycemic impact than white potato.
Breadfruit offers more fiber and a lower glycemic impact than white potatoes, making it a slightly better choice for blood sugar control.
This food
Breadfruit
VS90% alike
Compare with
Sweet Potato
Sweet potato is richer in vitamin A, while breadfruit provides slightly more potassium and a denser texture.
Sweet potato wins for vitamin A and lower calories, while breadfruit provides more potassium and a denser, filling bite.
This food
Breadfruit
VS85% alike
Compare with
White Rice
Breadfruit is vastly superior in fiber, potassium, and satiety compared to white rice.
Breadfruit is far more nutritious and filling than white rice, offering significantly more fiber and minerals per serving.
This food
Breadfruit
VS80% alike
Compare with
Jackfruit
Jackfruit is higher in sugar and sweeter, while breadfruit is starchier and lower in sugar.
Breadfruit is lower in sugar and higher in complex carbs than jackfruit, making it better for stable blood sugar.
This food
Breadfruit
VS85% alike
Compare with
Plantain
Plantains are higher in sugar and vitamin A, while breadfruit offers more fiber and a lower sugar content.
Breadfruit contains less sugar and more fiber than plantains, offering a steadier source of energy.
This food
Breadfruit
VS85% alike
Compare with
Taro
Both are starchy tropical staples, but breadfruit has a slightly better fiber and protein profile.
Breadfruit provides slightly more protein and fiber than taro, making it a more satiating tropical carb.
This food
Breadfruit
VS80% alike
Compare with
Cassava
Cassava is higher in calories and lower in fiber and protein compared to breadfruit.
Breadfruit is significantly lower in calories and higher in fiber than cassava, making it the better choice for weight management.
This food
Breadfruit
VS70% alike
Compare with
Quinoa
Quinoa is much higher in protein, while breadfruit offers a denser, more filling carbohydrate base.
Quinoa is the clear winner for protein, but breadfruit provides a denser, more filling carbohydrate source for active individuals.
This food
Breadfruit
VS85% alike
Compare with
Yam
Yams are slightly lower in calories, but breadfruit offers more fiber and protein per serving.
Yams are slightly lower in calories, but breadfruit offers more fiber and protein, making it slightly more satiating.
This food
Breadfruit
VS80% alike
Compare with
Green Banana
Green bananas are very high in resistant starch, while breadfruit offers a broader mineral profile and different texture.
Green bananas are higher in resistant starch for gut health, while breadfruit offers more potassium and a creamier texture when cooked.
Common questions
FAQ
Answers aligned with how people search for this food.
Is breadfruit good for weight loss?
Yes, its high fiber and water content promote fullness, but portion control is needed due to its carbohydrate density.
Can diabetics eat breadfruit?
In moderation. It has a moderate glycemic index but a high carbohydrate load, so pairing it with protein and keeping portions small is essential.
Does breadfruit taste like bread?
When cooked, its starchy, potato-like flesh develops a bread-like aroma and texture, especially when baked or roasted.
Is breadfruit healthier than rice?
Yes, breadfruit offers more fiber, potassium, and protein per calorie compared to white rice, making it a more nutrient-dense carbohydrate.
Can you eat raw breadfruit?
No, raw breadfruit is hard to digest and contains latex-like compounds; it should always be cooked before consumption.
Is breadfruit a fruit or a vegetable?
Botanically it is a fruit, but it is harvested and cooked as a starchy vegetable similar to a potato.
What are the benefits of eating breadfruit?
It provides sustained energy, supports gut health through fiber and resistant starch, and offers essential minerals like potassium and magnesium.
Transparency
Data confidence
Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.
Nutrition data
Health analysis
Food safety
Comparisons