Seeds, breadfruit seeds, roasted
FDC 170595oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 68 · +3 vs Nuts & seeds medianRoasting concentrates a breadfruit seed's profile compared with boiling, and the roasted version scores 68 of 100 (Good band), ranking 25th of 60 in Nuts & seeds, just past the category's median of 65. Potassium reaches 23% DV per 100 grams and dietary fiber 21% DV, both at the excellent tier, with magnesium at 15% DV and protein at 12% DV close behind.
Roasted seeds are typically shelled and eaten as a snack, similar to roasted chestnuts, with an ounce (28 grams) a typical handful. Roasting drives off moisture and concentrates flavor, which is part of why calorie counts per weight tend to climb versus a boiled preparation of the same seed; portion by weight rather than by volume if calories are a concern.
See how this score is calculated, build a plate around seeds, breadfruit seeds, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 207 kcal | 10% |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.73 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 28 mg | 1% |
| Carbohydrate | 40 g | 15% |
| Dietary fiber | 6 g | 21% |
| Sugars | - | |
| Protein | 6.2 g | 12% |
| Potassium | 1080 mg | 23% |
| Calcium | 86 mg | 7% |
| Iron | 0.9 mg | 5% |
| Magnesium | 62 mg | 15% |
| Vitamin C | 7.6 mg | 8% |
| Vitamin A | 15 µg | 2% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | 3% |
| Total fat | 0.76 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 7.8 mg | 0% |
| Carbohydrate | 11 g | 4% |
| Dietary fiber | 1.7 g | 6% |
| Sugars | - | |
| Protein | 1.7 g | 3% |
| Potassium | 302 mg | 6% |
| Calcium | 24 mg | 2% |
| Iron | 0.25 mg | 1% |
| Magnesium | 17 mg | 4% |
| Vitamin C | 2.1 mg | 2% |
| Vitamin A | 4.2 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 170595Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Seeds, breadfruit seeds, boiledDensity 68 vs 68Seeds, cottonseed kernels, roasted (glandless)Density 69 vs 68Seeds, sunflower seed butter, with salt addedDensity 69 vs 68Original analysis by NutriVerdict
In the kitchen and how to use it
Roasting breadfruit seeds concentrates their flavor into something closer to a roasted chestnut or macadamia nut, with a firmer, drier texture than the boiled version and a deeper, toastier aroma from the dry heat. They are typically shelled, lightly salted, and eaten out of hand as a snack, or added whole to rice dishes and stews for texture and a nuttier background flavor, in the same Caribbean and West African kitchens that also prepare the boiled form for different dishes. Some cooks roast them in the shell over an open fire or in a hot oven, which makes the shell brittle and easy to crack open once cooled.
Roasted seeds keep noticeably longer than boiled ones when cooled completely and stored in an airtight container in a cool, dry spot, much like roasted nuts stored for snacking over several weeks. Ounce for ounce they run higher in calories than the boiled version, 207 versus 168 per 100g, because roasting drives off moisture and concentrates everything else into a smaller, denser bite, including the fiber, 6g per 100g, and the potassium, about 23% of the Daily Value, which are both slightly higher than in the boiled seeds by weight, along with a modest 6.2g of protein per 100g.
Frequently asked questions about seeds, breadfruit seeds
How many calories are in roasted breadfruit seeds?
Roasted breadfruit seeds have 207 calories per 100g, more than the boiled version because roasting removes moisture.
How do you eat roasted breadfruit seeds?
They are shelled and eaten as a snack, often salted, similar to roasted chestnuts.
Are roasted breadfruit seeds a good source of fiber?
Yes, they provide about 21% of the Daily Value for fiber per 100g.