Breadfruit — Nutrients, Health Benefits, And Shopping Tips

Breadfruit photo

Listonic Team

March 10, 2025

Breadfruit is a nutrient-rich tropical fruit that serves as a healthy alternative to common staples, offering essential vitamins, minerals, and dietary fiber. Discover how to choose the freshest breadfruit and tips for proper storage to preserve its nutritional benefits.

Nutrients

Check the detailed nutritional values of breadfruit, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 103 kcal

Nutrients per: 100 g% Daily Value*
Carbs27 g9.82%
Fiber19 g67.86%
Sugars11 g22%
Glycemic Index20 -
Protein1 g2%
Sodium2 mg0.09%
Total Fat1 1.28%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Key takeaways

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Choose breadfruit that is firm and slightly soft to the touch, with a vibrant green or yellowish color, avoiding any that have dark spots or blemishes.
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Breadfruit is not only a versatile staple in tropical cuisines, but it also boasts a remarkable ability to thrive in poor soil conditions, making it a sustainable food source that can help combat food insecurity in many regions. Rich in carbohydrates and packed with essential nutrients, it can be roasted, fried, or even turned into flour for gluten-free baking!
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To preserve breadfruit's freshness, store it in a cool, dry place away from direct sunlight. For longer storage, you can refrigerate it, but be sure to wrap it in a paper towel to absorb excess moisture.
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Breadfruit was introduced to the Caribbean in the 18th century as a potential staple food for enslaved people.

Health benefits

Discover the health benefits of breadfruit, a nutrient-rich superfood that supports digestion, boosts immunity, and provides essential vitamins and minerals for overall well-being.
  • High in fiber, which aids in digestion and helps maintain a healthy weight by promoting a feeling of fullness.
  • Rich in vitamins and minerals, including potassium, magnesium, and vitamin C, which support various bodily functions.
  • May help regulate blood sugar levels, making it a good option for individuals with diabetes or those looking to manage their blood sugar.
  • Supports heart health by providing healthy fats and nutrients that can help lower cholesterol levels and reduce the risk of heart disease.

Health risks

Explore the potential health risks associated with breadfruit.
  • Allergic reactions in some individuals, which can lead to symptoms such as itching, swelling, or difficulty breathing.
  • High carbohydrate content that may lead to spikes in blood sugar levels, posing risks for individuals with diabetes.
  • Potential digestive issues such as bloating or gas, particularly for those with sensitive digestive systems.
  • Risk of pesticide exposure if not properly washed or if grown with harmful agricultural practices, leading to potential health risks.
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How to choose breadfruit

When choosing breadfruit, look for fruits that are firm to the touch and free from blemishes or soft spots, as these signs indicate ripeness and quality. The skin should be a vibrant green or yellow, depending on the variety, and should have a slightly waxy texture.

Avoid breadfruit that has dark spots or a shriveled appearance, as these can signal overripeness or spoilage. Fruits that feel overly soft or have an unpleasant odor should be discarded, as they may not provide the best flavor or texture when cooked.

How to store breadfruit

To store breadfruit properly, keep it in a cool, dry place at room temperature, ideally between 60-70°F (15-21°C). Avoid direct sunlight, as it can cause the fruit to ripen too quickly and spoil. If you have a whole, unripe breadfruit, it can be stored on the counter until it ripens, which usually takes a few days. Once ripe, refrigeration is recommended to extend its shelf life; wrap it in plastic or place it in a sealed container to prevent moisture loss and odor absorption.

For cut or cooked breadfruit, store it in an airtight container in the refrigerator. Consume it within a few days to enjoy its best flavor and texture. Avoid storing breadfruit in the freezer unless it is cooked, as freezing raw breadfruit can alter its texture and taste.

✅ Extra Tip

To enhance the flavor of breadfruit, try roasting it with a drizzle of olive oil and a sprinkle of sea salt before incorporating it into your favorite dishes.

How long does it last?

Breadfruit is a tropical fruit that is best enjoyed fresh, as its shelf life is relatively short. When stored at room temperature, whole breadfruit can last for about 1-2 weeks before it begins to ripen and spoil. Once cut, breadfruit should be refrigerated and consumed within 3-5 days to ensure optimal freshness and flavor. To extend its usability, breadfruit can also be cooked and frozen, which allows it to last for several months. Proper storage is essential; keeping breadfruit in a cool, dry place away from direct sunlight helps maintain its quality and taste.

What to do with leftovers?

Leftover breadfruit can be a delightful addition to your meals, offering a unique flavor and texture. Try roasting or grilling it to enhance its natural sweetness, and serve it as a side dish or topping for salads. You can also mash it to create a delicious breadfruit puree, which works wonderfully as a base for veggie burgers or as a filling for tacos. If you're feeling adventurous, consider using leftover breadfruit in a curry or stew, where it can absorb the spices and flavors beautifully.

For a quick snack, slice it thin and fry it to make crispy breadfruit chips, perfect for dipping in salsa or guacamole. Alternatively, blend it into smoothies for a nutrient-rich boost or incorporate it into baked goods like muffins or pancakes for a unique twist. If you have a surplus, consider freezing it in portions to enjoy its deliciousness later without losing its flavor.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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