Nut Seed
raw breadfruit seeds.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
breadfruit seeds
SERVING
CALORIES
191
PROTEIN
6.6g
CARBS
38.3g
FAT
5.4g
FIBER
5.2g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories191kcal—
Protein6.6g13%
Carbohydrates38.3g14%
Fiber5.2g19%
Sugar2.5g5%
Total fat5.4g7%
Saturated fat1.2g6%
Trans fat0g—
Cholesterol0mg0%
Water48g—
MINERALS
Sodium15mg1%
Potassium450mg10%
Calcium40mg3%
Iron1.5mg8%
Magnesium55mg13%
Phosphorus160mg13%
Zinc1.2mg11%
Copper0.30mg33%
Manganese0.20mg9%
Selenium1.0µg2%
VITAMINS
Vitamin A2.0µg0%
Vitamin C20mg22%
Vitamin D0µg0%
Vitamin E0.80mg5%
Vitamin K0.50µg0%
Thiamin (B1)0.15mg13%
Riboflavin (B2)0.05mg4%
Niacin (B3)1.2mg8%
Pantothenic acid (B5)0.40mg8%
Vitamin B60.10mg6%
Folate (B9)14µg4%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup200g
1 tablespoon12.5g
1 teaspoon4.2g
1 oz28.4g
1 lb453.6g
1 ml0.8g
1 liter845g
1 piece2.5g
HEALTH BENEFITS
Why eat it.
- ✓Good source of plant-based protein and dietary fiber, which supports digestive health.
- ✓Rich in essential minerals such as potassium, magnesium, and phosphorus, important for heart and bone health.
- ✓Provides complex carbohydrates for sustained energy release.
- ✓Contains beneficial antioxidants that help combat oxidative stress in the body.
COOKING TIPS
In the kitchen.
- 1CRITICAL: Always cook breadfruit seeds thoroughly before eating to neutralize natural toxins like cyanogenic glycosides. They must not be consumed raw.
- 2Boil or roast the seeds until tender. They have a flavor and texture similar to chestnuts or potatoes and can be eaten as a snack with salt.
- 3Incorporate cooked and peeled seeds into stews, curries, or salads for added texture and nutrients.
- 4Once cooked, the seeds can be mashed as a side dish or ground into a gluten-free flour for use in baking.
STORAGE
Keep it fresh.
- Store fresh, raw seeds in a cool, dry place or in the refrigerator for up to one week.
- For long-term storage, boil the seeds until tender, peel them, and then freeze in an airtight container for up to 6 months.
FAQ
Frequently asked questions.
Are raw breadfruit seeds healthy?
Yes, raw breadfruit seeds are quite healthy. They are a good source of plant-based protein, dietary fiber, and complex carbohydrates for sustained energy. They also provide essential minerals like potassium, magnesium, and phosphorus, along with beneficial antioxidants.
What is the nutritional content of raw breadfruit seeds?
Per 100g, raw breadfruit seeds contain approximately 191 calories, 6.6g of protein, 38.3g of carbohydrates, and 5.4g of fat. They are also rich in fiber and essential minerals, contributing to a balanced diet.
Are raw breadfruit seeds good for weight loss?
Due to their high fiber and protein content, raw breadfruit seeds can contribute to satiety, potentially aiding in weight management by reducing overall calorie intake. However, they are calorie-dense, so portion control is important when incorporating them into a weight loss plan.
Are raw breadfruit seeds vegan and gluten-free?
Yes, raw breadfruit seeds are naturally vegan, as they are a plant-based food. They are also naturally gluten-free, making them suitable for individuals with celiac disease or gluten sensitivity.
Can diabetics eat raw breadfruit seeds?
Raw breadfruit seeds contain complex carbohydrates and dietary fiber, which can help regulate blood sugar levels by slowing down glucose absorption. Diabetics can consume them in moderation as part of a balanced diet, but should monitor portion sizes due to their carbohydrate content.
How do you prepare and cook raw breadfruit seeds?
Raw breadfruit seeds should not be eaten raw. They are typically boiled, roasted, or fried until tender. Boiling for 20-30 minutes or roasting until golden brown are common methods to make them palatable and digestible.
What do cooked breadfruit seeds taste like?
Cooked breadfruit seeds have a mild, slightly nutty flavor and a starchy, potato-like texture. Some describe their taste as similar to chestnuts or chickpeas, making them versatile for various savory dishes.
How should I store raw breadfruit seeds?
Fresh raw breadfruit seeds should be stored in a cool, dry place or refrigerated to prevent spoilage. If dried, they can be kept in an airtight container at room temperature for several months, similar to other dried legumes or nuts.
Can raw breadfruit seeds be eaten raw?
No, raw breadfruit seeds are not typically consumed raw. They contain compounds that can cause digestive discomfort and are quite hard. Cooking them thoroughly by boiling or roasting makes them safe, palatable, and easier to digest.
What are the main health benefits of consuming breadfruit seeds?
Breadfruit seeds offer several health benefits, including being a good source of plant-based protein and fiber for digestive health. They are also rich in essential minerals like potassium, magnesium, and phosphorus, supporting heart and bone health, and provide antioxidants to combat oxidative stress.
