Breadfruit Protein Per 100G | Make This Starch Work

Every 100 grams of breadfruit gives about 1.1 grams of protein plus fiber rich starch, so it works better as a carb base than a protein source.

Breadfruit sits in an odd spot on the plate. It looks like a fruit, cooks like a potato, and often gets asked to pull double duty as both energy and protein. If you care about macros, knowing the exact breadfruit protein per 100g helps you decide where it belongs in your meals.

This guide walks through clear numbers, practical portions, and simple ways to pair breadfruit with other foods so your plate lines up with your goals, whether that is more plant variety, better budget meals, or extra fiber.

Why People Care About Breadfruit Protein Numbers

Many people meet breadfruit for the first time while traveling or through family recipes, then later wonder how it stacks up next to rice, potatoes, or beans. The 100 gram serving is the standard reference in most nutrition databases, so it gives a clean base for comparison.

From a nutrition angle, breadfruit brings three main things to the table: starch for energy, a modest amount of protein, and a helpful mix of vitamins and minerals. Research that draws on USDA data shows that 100 grams of raw breadfruit holds around 103 calories, about 27 grams of carbohydrate, close to 5 grams of fiber, and roughly 1.1 grams of protein.

On its own, that protein number is small. The value comes when you plug breadfruit into a whole meal, pair it with beans, fish, meat, or tofu, and use it as a base that brings potassium, vitamin C, and other nutrients along for the ride.

Breadfruit Protein In 100 Grams For Everyday Meals

Think of 100 grams as a kitchen anchor. It equals about half a loosely packed cup of cooked breadfruit pieces, or one thick slice from a small fruit. In that slice you get roughly 1.1 grams of protein, so almost two grams in a full cup.

Public fact sheets from the Hawaii Department of Agriculture draw on the same USDA numbers and point out that this same 100 gram amount also delivers about a quarter of the recommended daily intake for vitamin C, along with useful fiber and minerals. That mix explains why breadfruit works so well as a staple in Pacific islands even though it is not a high protein food.

Breadfruit Nutrition Snapshot Per 100 Grams

Here is a simple view of the nutrients you get in a 100 gram serving of raw breadfruit, based on data compiled from USDA Standard Reference sources and summarized by detailed breadfruit nutrition tables.

Nutrient	Amount Per 100g	What It Means
Energy	~103 kcal	Similar calories to the same weight of baked potato.
Protein	~1.1 g	Small share of daily protein needs for most adults.
Total carbohydrate	~27 g	Main source of energy from breadfruit.
Dietary fiber	~4.9 g	Helps digestion and slows the rise of blood glucose.
Total fat	~0.2 g	Almost no fat, so fat usually comes from other plate items.
Potassium	~490 mg	Supports normal blood pressure and muscle function.
Vitamin C	~29 mg	Roughly one quarter to one third of daily needs.

A United Nations Food and Agriculture Organization poster on breadfruit echoes this picture, noting its dense starch, fiber, and micronutrients and its value for local food security projects.

How Breadfruit Protein Per 100G Compares To Other Staples

Numbers make more sense when you see them side by side. Breadfruit lands close to potatoes and rice for calories per 100 grams, but it lags behind them a little on protein and sits far behind classic protein foods such as chickpeas.

USDA based charts place baked white potato at about 2.1 grams of protein per 100 grams, while cooked white rice comes in around 2.9 grams. Cooked chickpeas climb much higher, near 8.9 grams of protein in the same weight, as shown in USDA based chickpea tables.

That means breadfruit acts more like a starchy base than a main protein source. When you see a plate that pairs it with beans or lentils, you are looking at a smart mix that balances energy and amino acids.

Protein Per 100 Grams: Breadfruit Versus Common Foods

The table below lines up the protein content of breadfruit with a few everyday staples so you can log meals or build recipes with better accuracy.

Food	Protein Per 100g	How To Use It
Breadfruit, raw	~1.1 g	Roast, boil, or steam as a starchy side.
White potato, baked with skin	~2.1 g	Baked wedges or mash with skins left on.
White rice, cooked	~2.9 g	Pilaf, rice bowls, or side dish.
Plantain, boiled or baked	~1.3 g	Slices alongside stews and curries.
Chickpeas, cooked	~8.9 g	Stews, salads, or blended into spreads.

Peer reviewed work on breadfruit processing also notes that turning the flesh into flour keeps this same balance of modest protein and higher starch, which suits baked goods and gluten free blends that rely on other ingredients for most of the protein.

Ways To Build Protein Around Breadfruit

Since breadfruit protein per 100g stays low, the simplest move is to treat it as the carbohydrate base and stack higher protein foods around it. This keeps meals flexible and lets you match different eating styles or traditions.

When you build a plate, treat breadfruit like rice or potato in your tracking app. Start with a scoop close to 100 grams, then check what sits beside it. A bean stew, fish fillet, or egg dish can lift the meal to a higher protein range while breadfruit adds texture, flavor, and fiber.

Plant Based Pairings

For plant forward meals, pair boiled or roasted breadfruit with beans, lentils, chickpeas, or tofu. Beans and lentils sit in the 7 to 9 gram protein range per 100 grams once cooked, while tofu can deliver around 8 grams in the same weight, depending on the style.

You might see mashed breadfruit beside a pot of pigeon peas, or find cubes stirred into a chickpea rich curry. Each combination turns the fruit into a fiber rich base that carries more protein dense ingredients.

Animal Protein Pairings

For eaters who include animal products, breadfruit pairs well with grilled fish, baked chicken, or eggs. A modest portion of fish or chicken, even in the 90 to 120 gram range, often brings 20 to 30 grams of protein, so you can keep the breadfruit portion reasonable and still hit macro targets.

In many island kitchens, breadfruit shows up alongside fish in coconut based broths or sauces. Those traditional plates line up with current nutrition advice that encourages a mix of whole foods, fiber, and lean protein sources drawn from both land and sea.

Practical Ways To Measure 100 Grams Of Breadfruit

Nutrition labels and databases list values per 100 grams, but nobody stands at the stove weighing every spoonful. Rough measures help you work faster in the kitchen while staying close to the numbers.

From Whole Fruit To Serving Size

Fresh breadfruit varies in size, yet a small fruit often weighs between 800 grams and 1.5 kilograms before peeling. After you peel and remove the core, you might keep roughly two thirds of that weight as edible flesh.

Once cooked and chopped, a half cup of pieces is close to 90 to 110 grams. That matches the 100 gram reference range, so you can log that half cup as about 1.1 grams of protein, 27 grams of carbohydrate, and close to 5 grams of fiber.

Using A Kitchen Scale Or Hand Estimates

If you track macros closely, a small digital kitchen scale helps. Place a bowl on the scale, reset to zero, then add cooked breadfruit until the display reads 100 grams. Over time you will learn how that portion looks on your regular plates and in your storage containers.

Who Benefits Most From Tracking Breadfruit Protein

Some people care more than others about exact numbers. Two groups tend to benefit the most from clear data on breadfruit protein per 100g: those with higher protein targets and those who watch blood sugar closely.

People With Higher Protein Targets

Athletes, growing teenagers, and adults working on muscle gain often aim for higher daily protein, sometimes in the range of 1.2 to 2 grams per kilogram of body weight. For them, breadfruit can still fit, but it should sit beside beans, lentils, eggs, dairy, meat, or fish that provide the bulk of the protein.

Knowing that each 100 gram serving of breadfruit only yields around 1.1 grams of protein helps prevent overestimation when logging meals in tracking apps.

People Watching Blood Sugar And Fiber

Breadfruit has a moderate glycemic index and a solid fiber content per 100 grams. Research summaries suggest a glycemic index in the 60 to 65 range, with about 5 grams of fiber in that same 100 gram serving.

For people who track blood sugar, pairing breadfruit with protein rich foods and healthy fats helps keep meals balanced. The fiber helps slow digestion, while the added protein from sides or toppings smooths the glucose rise compared with breadfruit alone.

Common Mistakes When Estimating Breadfruit Protein

Because breadfruit feels hearty on the plate, it can trick people into thinking it carries more protein than it does. A few slips show up often in food logs and casual meal planning.

Assuming Breadfruit Equals Beans Or Meat

A mound of mashed breadfruit has a similar look and comfort factor to mashed potato or some bean dishes. That visual cue can lead people to log it as a major protein source, when the actual figure per 100 grams stays closer to one gram.

If you want 20 grams of protein from a meal that includes breadfruit, plan for a side of beans, tofu, fish, or meat instead of counting on the breadfruit alone.

Ignoring Cooking Methods And Additions

Plain boiled or baked breadfruit has almost no fat and almost no sodium. Once you add coconut milk, butter, cheese, or salty sauces, the calorie and sodium picture changes, while the breadfruit protein per 100g barely moves.

That does not mean you need to skip rich recipes. It just means protein should still mainly come from other parts of the meal, and condiments or fats deserve a quick check in your tracking app if you monitor calories or sodium closely.

When you keep these details in view, breadfruit can stay on the menu as a satisfying starch that works smoothly alongside higher protein foods and fits both traditional plates and modern meal plans.