...the nutritional value of breadfruit and full breadfruit nutrition information...
The breadfruit is one of those fruits you have heard about but not sure what it tastes like or what to do with it. You cook breadfruit as you would potatoes, so you can have them baked, boiled, mashed and steamed. You can also eat them raw. The breadfruit is a staple part of the diet in parts of the caribbean and is eaten and compares favourably with other starchy staples such as rice, cassava and sweet potatoes.
Breadfruit is a good source of dietary fibre, with 11g of it per serving. This is 43 percent of your daily recommended amount of dietary fibre. One serving of breadfruit is considered one cup of raw breadfruit. This is 220g of breadfruit (according to the USDA). We need fibre in the diet to keep things moving along nicely and to help prevent bowel cancer.
Breadfruit contains quite a high amount of potassium which helps in muscle contraction and in maintaining the bodies' cell electrolyte balance. Potassium also helps in sending nerve impulses as well as releasing energy from protein, fat and carbs during metabolism.
Breadfruit provides a very good source of vitamin C. Vitamin C helps to prevent cells and tissues from free radical damage, thereby helping to prevent cancer. Vitamin C also aids dietary iron absorption.
Breadfruit is also a good source of niacin (vitamin B3) which helps to lower
cholesterol
levels. Vitamin B3 also helps to stablisie your blood sugar and helps the body to process fats.
A small breadfruit contains around 99 calories.
THE FULL NUTRITIONAL VALUE OF BREADFRUIT:
Breadfruit, raw
Refuse: 22% (9% core, 13% skin) Scientific Name: Artocarpus altilis NDB No: 09059 (Nutrient values and weights are for edible portion)
Nutrient
Units
1.00 X 0.25 fruit, small ------- 96g
Proximates
Water
g
67.82
Energy
kcal
99
Energy
kJ
414
Protein
g
1.03
Total lipid (fat)
g
0.22
Ash
g
0.89
Carbohydrate, by difference
g
26.04
Fiber, total dietary
g
4.7
Sugars, total
g
10.56
Minerals
Calcium, Ca
mg
16
Iron, Fe
mg
0.52
Magnesium, Mg
mg
24
Phosphorus, P
mg
29
Potassium, K
mg
470
Sodium, Na
mg
2
Zinc, Zn
mg
0.12
Copper, Cu
mg
0.081
Manganese, Mn
mg
0.058
Selenium, Se
mcg
0.6
Vitamins
Vitamin C, total ascorbic acid
mg
27.8
Thiamin
mg
0.106
Riboflavin
mg
0.029
Niacin
mg
0.864
Pantothenic acid
mg
0.439
Vitamin B-6
mg
0.096
Folate, total
mcg
13
Folic acid
mcg
0
Folate, food
mcg
13
Folate, DFE
mcg_DFE
13
Choline, total
mg
9.4
Vitamin B-12
mcg
0.00
Vitamin B-12, added
mcg
0.00
Vitamin A, RAE
mcg_RAE
0
Retinol
mcg
0
Carotene, beta
mcg
0
Carotene, alpha
mcg
0
Cryptoxanthin, beta
mcg
0
Vitamin A, IU
IU
0
Lycopene
mcg
0
Lutein + zeaxanthin
mcg
21
Vitamin E (alpha-tocopherol)
mg
0.10
Vitamin E, added
mg
0.00
Vitamin D (D2 + D3)
mcg
0.0
Vitamin D
IU
0
Vitamin K (phylloquinone)
mcg
0.5
Lipids
Fatty acids, total saturated
g
0.046
4:0
g
0.000
6:0
g
0.000
8:0
g
0.000
10:0
g
0.000
12:0
g
0.000
14:0
g
0.000
16:0
g
0.030
18:0
g
0.016
Fatty acids, total monounsaturated
g
0.033
16:1 undifferentiated
g
0.002
18:1 undifferentiated
g
0.031
20:1
g
0.000
22:1 undifferentiated
g
0.000
Fatty acids, total polyunsaturated
g
0.063
18:2 undifferentiated
g
0.046
18:3 undifferentiated
g
0.017
18:4
g
0.000
20:4 undifferentiated
g
0.000
20:5 n-3 (EPA)
g
0.000
22:5 n-3 (DPA)
g
0.000
22:6 n-3 (DHA)
g
0.000
Cholesterol
mg
0
Amino acids
Threonine
g
0.050
Isoleucine
g
0.061
Leucine
g
0.062
Lysine
g
0.036
Methionine
g
0.010
Cystine
g
0.009
Phenylalanine
g
0.025
Tyrosine
g
0.018
Valine
g
0.045
Other
Alcohol, ethyl
g
0.0
Caffeine
mg
0
Theobromine
mg
0
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
