Breadfruit
Starchy tropical staple, lower-glycemic and potassium-rich
Nutrition per serving 1 cup, cubes (220 g)
- Water 155.4 g71%
- Sugars 24.2 g11%
- Fibre 10.8 g5%
- Other carbs 24.7 g11%
- Protein 2.4 g1%
- Fat 0.5 g0%
| Nutrient | Per serving | % daily value |
|---|---|---|
| Potassium | 1078 mg | 23% |
| Vitamin C | 64 mg | 71% |
| Fiber | 11 g | 39% |
| Magnesium | 55 mg | 13% |
| Copper | 0.18 mg | 20% |
| Thiamin (B1) | 0.24 mg | 20% |
| Phosphorus | 66 mg | 5% |
| Niacin (B3) | 2 mg | 12% |
| Folate | 31 mcg | 8% |
Composition data: USDA FoodData Central ↗
What is Breadfruit?
Breadfruit (Artocarpus altilis) is a fruit used for steady, lower-glycemic energy (processing-dependent). NutriDex grades the human evidence as Preliminary. Breadfruit is a large starchy fruit eaten cooked as a staple across the Pacific, Caribbean, and tropics, nutritionally closer to potato or plantain than to a sweet fruit. USDA composition data show it is energy- and carbohydrate-dense yet low in fat, high in potassium and fiber, and a useful source of vitamin C; its protein, though modest (about 2.4 g per cooked cup), contains a balanced set of essential amino acids. Food-science work reports a high-amylose starch (reviews cite roughly 77% amylose) and substantial resistant starch, and breadfruit flour is gluten-free and nutrient-dense. Glycemic index, however, is strongly processing-dependent: flour and some preparations test low (GI ~48-62), whereas raw or fried forms can be high, so the "low-glycemic" label applies best to minimally processed, fiber-retaining preparations. Rigorous human metabolic trials of the fruit or flour are essentially absent. The only human intervention data come from small, short (about 3-week) Indonesian randomized trials of breadfruit LEAF extract (not the fruit): one (n=39) reported lower fasting blood glucose in type-2 diabetes, while a blood-pressure trial (n=36) showed reductions in both arms but no significant advantage over placebo. Most remaining health claims (antioxidant, anti-inflammatory, cardiovascular, insect-repellent) rest on in-vitro assays, animal models, and traditional use rather than clinical endpoints. Overall the evidence for the food's benefits is preliminary: the nutrient profile is genuinely favorable, but disease-outcome data in humans are sparse and largely confined to leaf-extract studies. It is best regarded as a wholesome, lower-glycemic starch swap rather than a proven therapeutic.