How Many Calories Are In Breadfruit? | Simple Facts

Calories In Breadfruit Per 100 Grams And Cup

Here’s the quick breakdown most shoppers want. Raw breadfruit clocks about 103 kcal per 100 grams. A level cup of raw chunks, roughly 220 grams, lands near 227 kcal. Those numbers come from lab-based nutrient databases and line up across multiple sources. Cooked flesh is a touch denser, averaging about 114 kcal per 100 grams when prepared without added fat. If you cube, boil, and drain it, that’s the ballpark you’ll see in nutrition apps built from open food datasets.

Serving Sizes People Actually Use

Labels often list grams you don’t measure at home, so here are practical serving sizes. These are handy when you’re logging meals or comparing starchy sides like potato or rice.

Serving	Calories	Notes
100 g, raw	~103 kcal	Trimmed flesh, no core/skin
1 cup, raw (≈220 g)	~227 kcal	Dice into 1-inch chunks
100 g, cooked (no added fat)	~114 kcal	Boiled, drained
1 small quarter (≈96 g)	~99 kcal	From a small fruit
1 lb raw flesh (454 g)	~468 kcal	Good for batch prep

Raw figures trace back to government food composition tables, including the USDA’s lab-bench measurements, which report the same 227 kcal for a 1-cup portion and 103 kcal per 100 g. Cooked values vary by method and water loss; when you boil and drain, you’ll sit near that 114 kcal mark.

Beyond energy, breadfruit brings fiber and potassium in serious amounts. A single raw cup often packs around 10–11 g of fiber and roughly a gram of potassium. If you’re tracking a dietary fiber target, this side can do some heavy lifting while staying low in fat and sodium.

Raw Vs. Cooked Calories

Why does cooked breadfruit sometimes show a higher number per 100 g? Heat drives off water and concentrates starch. If you roast wedges and let steam escape, the same gram of food can carry a bit more energy than it did raw. Boiling works differently: water moves in while starch gelatinizes, so per 100 g the count can stay closer to raw. The headline: portions measured by weight shift with moisture; portions measured by volume shift with how tightly you pack the cup.

Ripeness Changes The Numbers

Starch converts to sugars as the fruit ripens. When it’s firm and green, the texture is potato-like and starch-forward. As it softens, sugars rise and flavor turns sweet. Energy per 100 g doesn’t swing wildly, but the sugar-to-starch balance changes mouthfeel and cooking behavior. That’s why mature but still firm fruit is the go-to for savory sides, while soft fruit leans dessert.

Calories By Cooking Method

Prep method matters. Here’s a clear look at how common techniques affect energy density. All values below assume no added fat unless stated.

Method	Per 100 g	What Moves The Number
Boiled, drained	~114 kcal	Water absorption tempers density
Oven-roasted	~120–140 kcal	More water loss concentrates starch
Pan-fried (1 tsp oil/100 g)	~160–175 kcal	Oil adds ~40–45 kcal per tsp
Air-fried (spray oil)	~120–135 kcal	Minimal oil; still dries slightly
Mashed with coconut milk	varies	Add-ins swing the total widely

When oil enters the pan, calories climb fast: a teaspoon contributes about 40–45 kcal. That small drizzle across a skillet batch can push a mild side into a heavier one. If you want crisp edges without a big bump, try a convection roast or an air fryer with a light spray.

How Breadfruit Compares To Potato And Rice

Per 100 g, breadfruit tends to out-fiber white rice and even white potato while staying low in fat and sodium. That makes it a flexible swap when you want a hearty starch with more minerals per bite. One raw cup often runs past 60 mg of vitamin C and about a gram of potassium, which is rare for starchy sides.

Practical Portions For Meals

For most plates, 150–200 g cooked per person feels right. That range keeps the meal balanced when you add protein and greens. If you’re building a post-workout bowl, you might bump that portion to fuel glycogen recovery. Season simply with salt, pepper, and herbs; the flesh takes on spices and sauces well.

Buying, Storing, And Prepping For Accurate Logs

Pick fruit that feels heavy for its size with tight, greenish skin when you want a savory side. Store on the counter until faintly soft to the touch, then shift to the fridge for a day or two. For neat logs, weigh trimmed flesh before cooking. Cubes lose different amounts of water than wedges, and steamy roasting trays lose more than covered pans.

Cooking Tips That Protect The Number

• Boil cubes until just tender, then drain well. Don’t let them shed in the pot or they’ll drink water and swing the density.
• For roasting, preheat fully and give space on the tray. Crowding traps steam and changes how much moisture escapes.
• When pan-frying, measure oil into a spoon, not the pan. A casual pour can double the added energy.

Nutrition Snapshot Beyond Calories

A standard raw cup delivers about 60 grams of carbohydrate, roughly 11 grams of dietary fiber, and around 2–3 grams of protein, with only a whisper of fat. Sodium stays near 4 mg unless you add salt. That same cup often carries more than 1,000 mg of potassium plus a healthy bump of vitamin C.

Those traits make this fruit a sturdy staple for many islands. It’s naturally gluten-free and works as whole chunks, mash, or flour. If you bake with milled breadfruit, blend with other flours for structure; there’s no gluten network to trap gas.

Smart Swaps And Meal Ideas

Swap into stews where you’d usually drop potatoes. Toss roasted cubes with olive oil, garlic, and chili for a quick side. Build tacos with spiced, shredded flesh. Mash with a splash of coconut milk for a creamy base under grilled fish. The calorie math stays in line with other starchy sides until you add fats or creamy sauces, so portion those extras with intent.

Where The Numbers Come From

The calorie counts in this guide come from laboratory datasets used by dietitians and health researchers. You’ll see the same 227 kcal per cup and 103 kcal per 100 g listed in USDA FoodData Central, which is the reference many trackers rely on. For cooked, no-fat entries, agriculture agencies in Hawaiʻi publish values near 114 kcal per 100 g in an official breadfruit fact sheet.

Portion Planning For Different Goals

Light Plate For Weight Loss

Build a plate with 120–160 g cooked breadfruit (about 140–180 kcal), a palm-size lean protein, and a pile of non-starchy vegetables. That keeps a lunch in the 400–550 kcal range without leaving you hungry.

Balanced Everyday Plate

Go with 150–200 g cooked (170–230 kcal), protein the size of your palm and fingers, plus a drizzle of oil for flavor. This fits most dinner templates while leaving room for fruit or yogurt.

Training Day Bowl

Push to 220–300 g cooked when you need extra carbohydrate. Salt lightly, add protein, and include a fluid-rich side. The extra starch helps refill glycogen after long sessions.

Quick Calorie Math You Can Trust

• Raw flesh: 103 kcal × grams/100. Example: 180 g raw = about 185 kcal.
• Cooked, no fat: 114 kcal × grams/100. Example: 200 g cooked = about 228 kcal.
• Oil add-on: +40–45 kcal per teaspoon used in the pan.

Storage, Freezing, And Leftovers

Cube and freeze raw pieces on a lined tray, then bag for later. For cooked, chill in shallow containers and use within three days. Reheat with a splash of water to keep the texture soft. Frozen raw cubes will drip moisture as they thaw; pat dry before roasting so the calorie density behaves like fresh.

Micronutrient Highlights

Beyond the calorie math, a raw cup is stacked with minerals and vitamins. Potassium often clears 1,000 mg, which pairs well with lower sodium to keep the overall profile salt-friendly. Vitamin C runs high for a starchy side, landing around 60 mg per cup. You also get small amounts of iron, calcium, and B vitamins. That mix helps round out plates that might otherwise lean only on grains or tubers.

The texture makes this fruit easy to pair with lean fish or legumes, and the fiber slows the meal down in a good way. If you’re aiming to keep carbs steady, portion by weight, then build the rest of the plate with protein and colorful vegetables. The numbers in this guide keep meals predictable while you experiment with spices and sauces.

The Bottom Line

For everyday planning, treat a cooked 150–200 g side as 170–230 kcal unless you add oil. Raw, count about 103 kcal per 100 g or 227 kcal per cup. Those anchor numbers keep your tracker honest while you enjoy a versatile, budget-friendly staple. Want a deeper breakdown that matches your day? Try our daily calorie needs guide.