Foraged Foods
Breadnut fruit
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 46% |
| Calories | 55kcal / 2530kcal (2%) |
What is this food?
Breadnut fruit (also called nangka/“breadnut” in some places) is a starchy fruit that’s commonly eaten as a snack or side, especially when ripe. Per 100g, it provides carbohydrates for energy, plus some fiber.
Why it matters to health
Breadnut fruit can help fuel your day because it has carbs (about 8.7g per 100g). It also has dietary fiber (about 2.2g per 100g), which supports better fullness and helps your digestion. It has some sugar (about 4.9g per 100g), so it’s best to pair it with protein or healthy fats (like nuts, milk, or yogurt) to keep your meals balanced. For fat, it’s low overall (about 1.1g total fat, with 0.23g saturated fat), and it’s also low in sodium (about 3mg), which is good for everyday eating.
Healthier tips
- Use it as a snack or part of a meal, not as the only food. Aim for 1 small serving (about a cup or less, depending on how it’s prepared) during your 1–2 daily snacks.
- Pair it with protein (milk, yogurt, eggs, tofu, or peanut butter) to improve balance.
- If you’re eating it with added sugar (like in desserts), choose less sugar or go for fruit-only versions more often.
- Keep preparation simple: boil/steam or eat fresh to avoid extra oil and added fats.
Common Filipino dishes
Breadnut in ginataan, Breadnut as a boiled snack, Breadnut with coconut milk and rice, Breadnut in fruit salad, Breadnut as a side with grilled fish
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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