Nut Seed
boiled breadfruit seeds.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
191
PROTEIN
7.4g
CARBS
38.3g
FAT
5.6g
FIBER
4.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories191kcal—
Protein7.4g15%
Carbohydrates38.3g14%
Fiber4.5g16%
Sugar2.5g5%
Total fat5.6g7%
Saturated fat1.2g6%
Trans fat0g—
Cholesterol0mg0%
Water47.2g—
MINERALS
Sodium15mg1%
Potassium450mg10%
Calcium40mg3%
Iron2.5mg14%
Magnesium60mg14%
Phosphorus160mg13%
Zinc1.2mg11%
Copper0.30mg33%
Manganese0.20mg9%
Selenium1.5µg3%
VITAMINS
Vitamin A2.0µg0%
Vitamin C15mg17%
Vitamin D0µg0%
Vitamin E0.80mg5%
Vitamin K0.50µg0%
Thiamin (B1)0.15mg13%
Riboflavin (B2)0.08mg6%
Niacin (B3)1.2mg8%
Pantothenic acid (B5)0.40mg8%
Vitamin B60.20mg12%
Folate (B9)45µg11%
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 cup190g
1 tablespoon11.9g
1 teaspoon4g
1 oz28.4g
1 lb453.6g
1 ml0.8g
1 liter803g
1 piece4g
HEALTH BENEFITS
Why eat it.
- ✓Rich in complex carbohydrates and fiber, providing sustained energy and promoting digestive health.
- ✓Good source of potassium, which helps regulate blood pressure and supports heart health.
- ✓Contains essential minerals like magnesium and phosphorus, important for bone health and energy metabolism.
- ✓Provides plant-based protein, contributing to muscle maintenance and repair.
COOKING TIPS
In the kitchen.
- 1After boiling, roast the seeds with a little oil and salt for a crunchy snack similar to chestnuts.
- 2Mash or purée boiled seeds to use as a thickener for soups, stews, or as a base for dips.
- 3Peel the thin outer skin off the seeds while they are still warm, as it is much easier than when they are cold.
- 4Slice boiled and cooled seeds and add them to salads or stir-fries for a unique texture and nutty flavor.
STORAGE
Keep it fresh.
- Store boiled breadfruit seeds in an airtight container in the refrigerator for up to 4 days.
- For longer storage, freeze the boiled and peeled seeds in a single layer on a tray before transferring to a freezer bag; they can last for several months.
FAQ
Frequently asked questions.
Are boiled breadfruit seeds healthy?
Yes, boiled breadfruit seeds are very nutritious. They are an excellent source of complex carbohydrates and fiber for digestive health, and they provide essential minerals like potassium, magnesium, and phosphorus for heart and bone health.
How much protein and calories are in boiled breadfruit seeds?
A 100g serving of boiled breadfruit seeds contains approximately 191 calories and 7.4g of protein. This makes them a relatively high-protein vegetable option compared to many other starchy plants.
Are boiled breadfruit seeds gluten-free and vegan?
Yes, boiled breadfruit seeds are naturally gluten-free and vegan. They are a great whole-food energy source for individuals with gluten sensitivities or those following a plant-based diet.
Are breadfruit seeds keto-friendly?
No, boiled breadfruit seeds are not considered keto-friendly. With 38.3g of carbohydrates per 100g serving, they are too high in carbs for a standard ketogenic diet which typically limits daily intake to under 50g.
What do boiled breadfruit seeds taste like?
Boiled breadfruit seeds have a mild, nutty flavor and a starchy texture. Many people compare their taste and consistency to chestnuts or boiled peanuts.
How do you prepare and cook breadfruit seeds?
To prepare them, wash the seeds and boil them in salted water for 30 to 45 minutes until they are tender. Once cooked, the outer brown shell is peeled away to reveal the edible, nutty interior.
Can I eat breadfruit seeds raw?
It is not recommended to eat breadfruit seeds raw. They are very hard and difficult to digest in their raw state; boiling or roasting is necessary to soften the starch and make the nutrients bioavailable.
How should I store boiled breadfruit seeds?
Store boiled breadfruit seeds in an airtight container in the refrigerator for up to 3 to 5 days. You can also freeze them for up to 3 months, though the texture may become slightly softer after thawing.
Do I need to peel breadfruit seeds?
Yes, the outer shell of the breadfruit seed is tough and generally not consumed. After boiling, the shell becomes easier to crack or peel off to access the soft, edible seed inside.
Are boiled breadfruit seeds good for weight loss?
They can be part of a weight loss diet because their high fiber and protein content promote satiety. However, they are calorie-dense and high in carbohydrates, so portion control is important if you are monitoring your total calorie intake.
