Seeds, breadfruit seeds, roasted
Whole food · Nut and Seed Products
Photo: Wikipedia
Roasted breadfruit seeds are the starchy, nutty kernels found inside the breadfruit, often discarded but prized when prepared. They offer a satisfyingly crunchy texture and a flavor reminiscent of roasted chestnuts or a mild, earthy nut. Nutritionally, they are a notable source of complex carbohydrates and dietary fiber, providing sustained energy.
Calorie split: 12% protein · 77% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People love them for their unique, hearty nuttiness and satisfying crunch, which makes them a compelling snack or ingredient. They are deeply embedded in tropical cuisines as a resourceful, flavorful part of the whole fruit.
⚠️ Watch-outs & how to enjoy it better
They are dense in carbohydrates, which could cause blood sugar spikes if eaten in large quantities without pairing. To counteract this, enjoy them alongside a source of protein or healthy fat, like coconut or fish, and practice portion control. Their tough outer shell requires proper roasting or boiling to become palatable.
Key benefits
- Good source of complex carbohydrates for energy
- Contains dietary fiber to support digestion
- Provides plant-based protein
- Naturally low in fat and sugar
- Offers minerals like potassium and magnesium
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single breadfruit can contain up to 200 seeds, and in some cultures, they are traditionally roasted in the embers of a fire, where they pop open like popcorn.
Full nutrition (USDA data · scales with serving)
| Water | 49.7 g |
| Energy | 207 kcal |
| Energy | 866 kj |
| Protein | 6.2 g |
| Total lipid (fat) | 2.7 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 40.1 g |
| Fiber, total dietary | 6.0 g |
| Calcium, Ca | 86.0 mg |
| Iron, Fe | 0.90 mg |
| Magnesium, Mg | 62.0 mg |
| Phosphorus, P | 175 mg |
| Potassium, K | 1082 mg |
| Sodium, Na | 28.0 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 1.3 mg |
| Manganese, Mn | 0.16 mg |
| Vitamin C, total ascorbic acid | 7.6 mg |
| Thiamin | 0.41 mg |
| Riboflavin | 0.24 mg |
| Niacin | 7.4 mg |
| Pantothenic acid | 1.0 mg |
| Vitamin B-6 | 0.42 mg |
| Folate, total | 59.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 59.0 ug |
| Folate, DFE | 59.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 15.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 294 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.73 g |
| SFA 16:0 | 0.48 g |
| SFA 18:0 | 0.25 g |
| Fatty acids, total monounsaturated | 0.34 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.33 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.33 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.10 g |
| Threonine | 0.32 g |
| Isoleucine | 0.37 g |
| Leucine | 0.47 g |
| Lysine | 0.48 g |
| Methionine | 0.08 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.67 g |
| Tyrosine | 0.46 g |
| Valine | 0.45 g |
| Arginine | 0.41 g |
| Histidine | 0.17 g |
| Alanine | 0.28 g |
| Aspartic acid | 0.68 g |
| Glutamic acid | 0.87 g |
| Glycine | 0.39 g |
| Proline | 0.31 g |
| Serine | 0.41 g |
FAQ
How do you prepare roasted breadfruit seeds?
Typically, the seeds are removed from the fruit, boiled or roasted until the outer shell cracks and the inner kernel is tender and starchy. They are often seasoned with salt.
What do roasted breadfruit seeds taste like?
They have a mild, nutty, and earthy flavor with a starchy texture similar to a roasted chestnut or a dense, savory nut.
Are breadfruit seeds the same as the fruit flesh?
No. The flesh is the main part of the fruit, which is soft and potato-like. The seeds are the hard kernels inside, with a distinct, nuttier flavor and firmer texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.07 kcal/g · 12% calories from protein · 6.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.