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Breadfruit is the large, round, green fruit of a tropical tree, Artocarpus altilis, and it is eaten much like a potato: picked mature but still firm, then roasted, boiled, steamed or fried. Its pale flesh is starchy, and cooked breadfruit is often compared to fresh bread in texture. USDA data put raw breadfruit at about 103 calories per 100 grams, with a notable share of fiber, vitamin C and potassium. This guide explains what is breadfruit in botanical terms, how it is related to jackfruit, what USDA breadfruit nutrition data show per cup, how it compares with other starchy staples, and what to know about the seeds and the sticky sap.
Peptide Labs does not sell breadfruit or breadfruit products. This article is general nutrition information, not medical advice.
Key Takeaways
- Breadfruit (Artocarpus altilis) is a starchy tropical fruit eaten mainly as a cooked staple, like potatoes or plantains.
- It belongs to the same genus as jackfruit; the two are the most widely grown Artocarpus species.
- USDA lists only raw breadfruit: one cup has about 227 calories, 10.8 grams of fiber (39% DV) and 71% of the Daily Value for vitamin C.
- The Dietary Guidelines for Americans list breadfruit in the starchy vegetables subgroup.
- Breadfruit is highly perishable, which is one reason flour and other processed forms are studied.
What is breadfruit?
Breadfruit grows on a tall evergreen tree in the humid tropics. A 2023 study in Current Biology describes it as an increasingly valued staple crop in tropical agroforestry, with hundreds of cultivars documented in its native Oceania. The same study notes that breadfruit is propagated clonally rather than grown from seed, and that many cultivars are triploid, which makes named varieties hard to tell apart even with DNA testing.
Its spread has a hard history. According to the same research team, most breadfruit in the Caribbean descends from a single 1793 introduction that was meant to provide a cheap food source for enslaved people forced to work on British plantations, with St. Vincent as the first major point of introduction. Today the Caribbean is a major producer and consumer, alongside the Pacific islands where the crop originated.
Breadfruit's botanical cousins
Breadfruit and jackfruit are close botanical cousins. A 2022 genome study in Frontiers in Plant Science places both in the genus Artocarpus, family Moraceae, and names jackfruit (Artocarpus heterophyllus) and breadfruit (Artocarpus altilis) as the most commonly cultivated species in the genus. They are used very differently, though. Jackfruit is usually eaten ripe and sweet or young as a meat-like ingredient (see our jackfruit guide), while breadfruit is mostly cooked as a starchy staple. Another relative, breadnut (Artocarpus camansi), is also studied as a food plant.
Breadfruit nutrition: USDA values per cup
The USDA SR Legacy database has one entry for the flesh: Breadfruit, raw (FDC 171714). It has no entry for boiled, roasted or fried breadfruit, so the table below uses raw values. Cooking changes water content and therefore the numbers per cup, and frying adds fat. Percent Daily Values (%DV) use the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient | 1 cup raw breadfruit (220 g) | %DV |
|---|---|---|
| Calories | 227 | |
| Carbohydrate | 59.7 g | 22% |
| Dietary fiber | 10.8 g | 39% |
| Total sugars | 24.2 g | no DV |
| Protein | 2.4 g | 5% |
| Fat | 0.5 g | 1% |
| Vitamin C | 64 mg | 71% |
| Potassium | 1,078 mg | 23% |
| Copper | 0.18 mg | 21% |
| Thiamin | 0.24 mg | 20% |
| Magnesium | 55 mg | 13% |
| Vitamin B6 | 0.22 mg | 13% |
| Niacin | 2.0 mg | 12% |
| Iron | 1.2 mg | 7% |
| Vitamin A | 0 | 0% |
USDA also gives a portion of a quarter of a small breadfruit (96 grams): about 99 calories, 4.7 grams of fiber (17% DV), 31% DV for vitamin C and 10% DV for potassium. In plain terms, breadfruit is mostly starch and water, very low in fat and modest in protein, with more fiber than many staples. A 2023 review in Frontiers in Nutrition describes it as rich in complex carbohydrates and low in fat, and notes it supplies essential amino acids such as leucine, isoleucine and valine, though the total protein is small. For more fiber-rich foods, see our high fiber foods guide; for other fruit and vegetable sources of vitamin C, see foods high in vitamin C.
How breadfruit compares with other starchy staples
The Dietary Guidelines for Americans list breadfruit with cassava, plantains, white potatoes, taro and yam in the starchy vegetables subgroup, which our starchy vegetables guide explains. The table compares raw values per 100 grams from USDA SR Legacy. These foods are normally cooked; raw values are simply what the database lists for a fair comparison.
| Food, raw (FDC ID) | Calories | Carbs (g) | Fiber (g) | Sugars (g) | Protein (g) | Vitamin C (mg) | Potassium (mg) |
|---|---|---|---|---|---|---|---|
| Breadfruit (171714) | 103 | 27.1 | 4.9 | 11.0 | 1.1 | 29.0 | 490 |
| Jackfruit (174687) | 95 | 23.3 | 1.5 | 19.1 | 1.7 | 13.7 | 448 |
| Potato, flesh and skin (170026) | 77 | 17.5 | 2.1 | 0.8 | 2.1 | 19.7 | 425 |
| Plantain, green (168215) | 152 | 36.7 | 2.2 | 2.3 | 1.3 | 20.2 | 431 |
| Cassava (169985) | 160 | 38.1 | 1.8 | 1.7 | 1.4 | 20.6 | 271 |
| Taro (169308) | 112 | 26.5 | 4.1 | 0.4 | 1.5 | 4.5 | 591 |
| Sweet potato (168482) | 86 | 20.1 | 3.0 | 4.2 | 1.6 | 2.4 | 337 |
Per 100 grams, raw breadfruit has more fiber and vitamin C than the other staples in the table, fewer calories than green plantain or cassava, and less protein than potato. Its sugar figure is also higher than potato in USDA data. Cassava is listed for comparison only: Food Standards Australia New Zealand notes that it contains cyanogenic glycosides and must be prepared properly, never eaten raw. See our sweet potato guide for that comparison in more depth.
Breadfruit seeds and breadnut
Some breadfruit types carry seeds, and USDA SR Legacy has three breadfruit seed entries (raw, boiled and roasted), so people do eat them cooked. Per USDA, one ounce of roasted breadfruit seeds (FDC 170595) has about 59 calories, 1.8 grams of protein, 1.7 grams of fiber, 42% DV for copper and 7% DV for potassium. The seeds are a different food from the flesh, with more protein and fat per gram.
Breadfruit flour, perishability and gluten
Fresh breadfruit spoils quickly. The 2023 Frontiers in Nutrition review calls it highly perishable and says good handling after harvest and processing are essential if it is to travel, which is why breadfruit flour and starch get so much research attention. A 2025 laboratory study in Molecules evaluated a commercial breadfruit flour as a gluten-free alternative ingredient. Breadfruit is not a grain, but packaged flours can be milled in shared facilities, so read the label if you avoid gluten.
Buying, preparing and cooking breadfruit
- Picking: for savory dishes, choose a firm fruit with green to yellow-green skin. Soft, brown-speckled fruit is riper and sweeter and suits desserts.
- Latex sap: breadfruit oozes a sticky white latex when cut. Oiling the knife and your hands, or wearing gloves, makes cleanup easier.
- Cooking: common methods are roasting whole over a flame or in the oven, boiling or steaming pieces, and frying slices. Peel and remove the spongy core before or after cooking.
- Storage: use it within a day or two of ripening; cooked breadfruit can be refrigerated or frozen.
Who should be careful with breadfruit
- Potassium limits: one cup supplies about 23% DV for potassium. MedlinePlus notes that kidney disease and medicines such as ACE inhibitors, ARBs and spironolactone can raise blood potassium, so people told to limit potassium should ask their clinician about starchy staples. Our foods high in potassium guide has context.
- Blood sugar: breadfruit is a carbohydrate-rich staple. People with diabetes can ask a registered dietitian how it fits their own plan; our refined carbs guide explains how whole starchy foods differ from refined ones.
- Allergy: breadfruit is not one of the nine major food allergens that US labels must declare, but any food can cause a reaction. Hives, swelling or breathing trouble after eating needs urgent care.
Frequently Asked Questions
What is breadfruit?
Breadfruit is the starchy fruit of the tropical tree Artocarpus altilis. It is usually cooked and eaten like a potato, and it is a staple across the Pacific and the Caribbean.
What does breadfruit taste like?
Mature, firm breadfruit tastes mild and starchy, often compared to potato or fresh bread when cooked. Ripe, soft breadfruit is sweeter and creamier.
Is breadfruit the same as jackfruit?
No. They are different species in the same genus, Artocarpus. Jackfruit is larger and usually eaten sweet or young, while breadfruit is mostly cooked as a starchy staple.
How many calories are in breadfruit?
USDA lists about 103 calories per 100 grams of raw breadfruit and about 227 in a cup (220 grams).
Is breadfruit a fruit or a vegetable?
Botanically it is a fruit, but the Dietary Guidelines for Americans count it in the starchy vegetables subgroup because of how it is eaten.
Can you eat breadfruit raw?
Mature, starchy breadfruit is normally cooked. Fully ripe, soft fruit is sometimes eaten raw or used in sweet dishes.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Loquat: What the Fruit Is, Nutrition and Seed Safety, Jackfruit: USDA Jackfruit Nutrition, Meat Substitute Facts and Allergy, Starchy Vegetables: List, USDA Nutrition and Non-Starchy Swaps.