Fruit

Breadfruit

80Health
Score

Breadfruit is a starchy tropical fruit rich in complex carbohydrates, fiber, and potassium, offering sustained energy and cardiovascular support with minimal fat.

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Why Breadfruit scores 80

Nutrient density23

Protein quality3

Fiber content10

Healthy fats5

Bioactive compounds11

Glycemic impact10

Top nutrients

Vitamin C32.2Vitamin B626.9Potassium10.4Copper9.3Thiamin9.2

Nutrition

per_100g

103

Calories

1.1g

Protein

27.1g

Carbs

0.2g

Fat

4.9g

Fiber

Health benefits

Blood pressure and cardiovascular health support

strong evidence

High potassium (490mg/100g) promotes vasodilation and reduces sodium retention, lowering blood pressure and reducing cardiovascular disease risk

Improved gut microbiome and metabolic health

moderate evidence

Resistant starch content (especially in cooled cooked breadfruit) acts as prebiotic fiber, feeding beneficial bacteria and producing short-chain fatty acids that reduce inflammation

Sustained energy and stable blood glucose

moderate evidence

Low glycemic index due to fiber content and complex carbohydrates slows glucose absorption, preventing blood sugar spikes and supporting insulin sensitivity

Immune and connective tissue support

strong evidence

Vitamin C (29mg) functions in immune cell synthesis and collagen cross-linking, supporting wound healing and bone integrity in aging

Nutrient density with weight management support

moderate evidence

High fiber and carbohydrate volume relative to calories (103 kcal) promotes satiety and fullness, supporting healthy weight without nutrient deficiency

Pairs well with

·Pair with leafy greens (spinach, kale) because vitamin C in breadfruit enhances non-heme iron absorption from plant sources
·Pair with plant-based fats (coconut oil, avocado) because fat-soluble nutrient absorption is modest; pairing increases bioavailability of fat-soluble compounds and adds satiety
·Pair with legumes (lentils, chickpeas) because both provide complementary amino acids, creating a complete protein profile when combined
·Pair with turmeric or ginger because these spices enhance anti-inflammatory effects and support gut microbiota composition

Practical tips

·Best timing: midday
·Cook breadfruit and allow it to cool in the refrigerator to maximize resistant starch formation, which acts as prebiotic fiber for beneficial gut bacteria
·Select firm fruits without dark blemishes; store unripe breadfruit at room temperature until skin yellows slightly, then refrigerate for up to 1 week
·Prepare by boiling, baking, or steaming rather than frying to preserve nutrient density and avoid added fat; 1 medium fruit (300-400g) provides a complete satisfying meal
·Consume breadfruit with meals containing fat or protein to slow carbohydrate absorption and maximize satiety, particularly beneficial for blood sugar management

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