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Is Breadnut Fruit Keto-Friendly?

Breadnut Fruit on a kitchen counter

When it comes to maintaining a ketogenic diet, understanding the carbohydrate content of different foods is essential.

One food item that might have you scratching your head is Breadnut Fruit.

Is Breadnut Fruit Keto-Friendly? The short answer is no, but there's a lot more to unpack.

Throughout this article, we've delved deeper into the carbohydrate profile of Breadnut Fruit, discussed its health implications on a keto diet, and explored some keto-compatible alternatives.

Let's embark on this insightful journey into the world of keto nutrition and discover why Breadnut Fruit, despite its nutritional benefits, doesn't fit into the keto framework.


  • Breadnut Fruit and the ketogenic diet don't align due to the fruit's high net carb content.
  • Despite its rich nutritional profile, Breadnut Fruit's carb content can hinder maintaining ketosis.
  • While Breadnut Fruit might be off the keto menu, there are plenty of delicious and nutritious low-carb alternatives to explore.

Is Breadnut Fruit Keto-Friendly?

Stepping right into the heart of the matter: Is Breadnut Fruit Keto-Friendly? Well, I hate to be the bearer of bad news, but the answer is no. Let's take a deeper look into why this is the case.

The ketogenic diet is all about keeping your carb intake to a bare minimum, typically between 20-50 grams per day, to allow your body to enter a state of ketosis. In this state, your body switches from burning glucose for energy to burning fats, which is the primary aim of the keto diet.

Now, let's consider the Breadnut Fruit. It's a delicious tropical delight, but its macronutrient composition tells a different story. Each 100g serving of Breadnut Fruit contains 22.22g of net carbs. At first glance, this might not seem like much, but when you consider the strict carbohydrate limit on a keto diet, you'll realize that this single serving takes up nearly half, if not more, of your entire daily carb allowance.

In addition, the Breadnut’s high carbohydrate content is primarily made up of sugars and starches, which are direct sources of glucose. Consuming a significant amount of these types of carbohydrates can quickly kick your body out of ketosis, which negates the purpose of a ketogenic diet.

Can Breadnut Fruit be Incorporated into a Strict Keto Diet?

Now, you may be wondering, "Can I somehow squeeze Breadnut Fruit into a strict keto diet?" While it's true that the ketogenic diet can be customized to some extent, incorporating Breadnut Fruit will still prove to be a challenge.

In the context of a strict keto diet, even the smallest amounts of carbs can make a significant difference. Considering that the net carb content of Breadnut Fruit is 22.22g per 100g, you'd quickly realize it's a tough task to fit it into your daily carb budget. Even if you were to consume a smaller portion, the net carb content could still be high enough to jeopardize your ketosis state.

It's also worth noting that being on a ketogenic diet isn't just about counting carbs. It's about understanding where those carbs are coming from and how they affect your body's metabolic state. Given that the carbs in Breadnut Fruit are mainly sugars and starches - types of carbs that are quickly converted into glucose - it's clear that even small amounts might disrupt ketosis.

To ensure you're staying within your carb limits, it's essential to keep track of your food intake. There are many tools and apps available that can help you log your food and monitor your macronutrient intake. These can be particularly helpful as you navigate the keto diet and work out what foods to avoid, like Breadnut Fruit.

Delving into the Carbohydrate Content of Breadnut Fruit

To truly understand Breadnut Fruit's position in the keto diet, we need to delve deeper into its carbohydrate content. As we've mentioned, each 100g serving of Breadnut Fruit contains 22.22g of net carbs, but what does this mean in the context of a keto diet?

Net carbs are the total carbohydrates in a food minus the fiber content. This is relevant for those on a keto diet because fibers are a type of carbohydrate that our bodies can't digest and therefore don't have an effect on our blood sugar levels or ketosis. So, when we talk about net carbs, we're referring to the carbs that could potentially affect your ketosis.

Now, let's put this into perspective with the Breadnut Fruit. Imagine you have a medium-sized Breadnut Fruit in your hand, which weighs around 200g. This means that if you were to eat the whole fruit, you'd be consuming around 44.44g of net carbs. That's nearly double the lower limit of a daily carb intake on a keto diet! Even if you were to consume just half of the fruit, you'd still be getting 22.22g of net carbs, which is a significant amount for those trying to maintain ketosis.

This high carbohydrate count is primarily made up of starches and sugars, which, as we've mentioned before, are quickly converted into glucose in your body. For those on a keto diet aiming to burn fat instead of glucose for energy, this can disrupt the metabolic state of ketosis.

Nutritional Snapshot of Breadnut Fruit

Breadnut Fruit, also referred to as Breadfruit in some contexts, presents a well-rounded nutritional profile. It's particularly high in carbohydrates, with a 100g serving providing 27.12g, which includes 22.22g of net carbs and 4.9g of total dietary fiber. This fruit might be higher in carbs than most keto-friendly foods, but its dietary fiber content contributes to overall digestive health.

Despite its minimal protein content of 1.07g per 100g, Breadnut Fruit offers a spectrum of essential amino acids, including Threonine, Isoleucine, Leucine, Lysine, Methionine, Cystine, Phenylalanine, Tyrosine, and Valine. The presence of these amino acids underscores the fruit's contribution to protein synthesis and muscle health.

Breadnut Fruit has a low total fats content, with only 0.23g per 100g, which includes a combination of saturated, monounsaturated, and polyunsaturated fats. These fats play a role in maintaining healthy cellular functions.

The nutritional profile of Breadnut Fruit shines in its vitamin and mineral content. With 490.0mg of Potassium, it supports heart and muscular function. It's also a source of Magnesium (25.0mg), Calcium (17.0mg), and Phosphorus (30.0mg), contributing to bone health. The fruit is rich in Vitamin C (29.0mg), an antioxidant that plays a crucial role in immune function.

Nutrient NameAmount and Unit per 100g
Net Carbs 22.22g
Carbohydrate, by difference 27.12g
Fiber, total dietary 4.9g
Total fats 0.23g
Protein 1.07g
Sodium, Na 2.0mg
Potassium, K 490.0mg
Magnesium, Mg 25.0mg
Calcium, Ca 17.0mg
Vitamin B-6 0.1mg
Vitamin C, total ascorbic acid 29.0mg
Vitamin E (alpha-tocopherol) 0.1mg
Vitamin K1 0.5ug
Copper, Cu 0.08mg
Iron, Fe 0.54mg
Phosphorus, P 30.0mg
Selenium, Se 0.6ug
Zinc, Zn 0.12mg
Lutein + zeaxanthin 22.0ug
Manganese, Mn 0.06mg
Thiamin 0.11mg
Riboflavin 0.03mg
Niacin 0.9mg
Pantothenic acid 0.46mg
Folate, total 14.0ug
Choline, total 9.8mg
Calories 103.0kcal
Water 70.65g
Threonine 0.05g
Isoleucine 0.06g
Leucine 0.06g
Lysine 0.04g
Methionine 0.01g
Cystine 0.01g
Phenylalanine 0.03g
Tyrosine 0.02g
Valine 0.05g
Fatty acids, total saturated 0.05g
Fatty acids, total monounsaturated 0.03g
Fatty acids, total polyunsaturated 0.07g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Breadnut Fruit' was not found in FoodData Central, so nutritional data for 'Breadfruit, raw' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Breadnut Fruit on a Keto Diet

As we've established, Breadnut Fruit is a tricky candidate for the keto diet due to its high net carb content. Maintaining ketosis while incorporating Breadnut Fruit into your diet would indeed be challenging. Consuming a significant amount of Breadnut Fruit could result in an increased intake of glucose-producing carbs, which could potentially disrupt the state of ketosis and hinder the fat-burning process - the very essence of the ketogenic diet.

However, it's important to note that the Breadnut Fruit isn't exactly a villain. Quite the contrary, Breadnut Fruit is packed with an array of nutrients that contribute to overall health and wellness. It's rich in antioxidants, vitamins, and minerals such as potassium, calcium, and iron. These nutrients play key roles in various bodily functions, supporting the immune system, promoting bone health, and aiding in the regulation of blood pressure.

Furthermore, Breadnut Fruit provides a substantial amount of dietary fiber. Fiber is a vital part of a balanced diet, contributing to digestive health, aiding in blood sugar control, and promoting feelings of fullness, which can help prevent overeating.

While these qualities make Breadnut Fruit a healthy addition to many diets, they do not offset the high net carbohydrate content that makes it unsuitable for a ketogenic diet. Therefore, while it's a nutritious fruit, its high carb content presents a significant caveat for those adhering to a keto diet.

Avoiding Breadnut Fruit in Your Keto Meal Plan

While Breadnut Fruit may be off the table in a keto-friendly diet, that doesn't mean it's an easy task to entirely avoid it, especially if you're a fan of its flavor or it's a common food in your local cuisine. Here are some practical tips to help steer clear of Breadnut Fruit while sticking to your keto meal plan.

First and foremost, the key to success in any diet is planning. When crafting your meal plan, always prioritize low-carb foods and double-check the nutritional information of any new foods you're considering adding. This will allow you to make informed decisions about what foods align with your keto guidelines.

You might come across Breadnut Fruit in certain dishes, particularly in tropical or Caribbean cuisine. Be aware of this and don't hesitate to ask about the ingredients when dining out or trying new recipes. If you find Breadnut Fruit is included, consider how you might substitute it with a more keto-friendly option, or even omit it altogether if it doesn't play a significant role in the dish.

Overcoming cravings for Breadnut Fruit can be another challenge. If you find yourself missing this tropical fruit, try to find low-carb fruits that can satisfy your sweet tooth without jeopardizing your ketosis state. Berries, for instance, can be a great alternative as they are not only low in carbs but also offer a range of beneficial nutrients.

Keto-Compatible Alternatives for Breadnut Fruit

Just because Breadnut Fruit isn't keto-friendly doesn't mean you have to give up on enjoying fruits in your diet. There are plenty of delicious and nutritious alternatives that are much more compatible with the keto lifestyle. Let's take a look at a few notable examples:

  1. Berries: Berries, including strawberries, raspberries, and blueberries, are a wonderful option for those following a ketogenic diet. For instance, 100g of strawberries only contain about 5.5g of net carbs. You can enjoy them on their own or use them to add a touch of sweetness to a keto-friendly salad or dessert.
  2. Avocado: While not typically thought of as a fruit, avocados are indeed a fruit, and an excellent one for keto dieters. They are very low in net carbs (only about 1.8g per 100g), but high in heart-healthy fats and fiber, making them a perfect fit for a keto meal plan. You can incorporate them into salads, make a creamy guacamole, or even use them in smoothies for added creaminess.
  3. Olives: Another great keto-friendly fruit are olives, with a mere 3g of net carbs per 100g serving. They are also a good source of dietary fiber and healthy fats. Olives make a great snack on their own or can add a burst of flavor to dishes like keto pizzas or salads.
  4. Coconut: Fresh coconut meat is another keto-compatible option, with just 6.23g of net carbs per 100g. It's also rich in medium-chain triglycerides (MCTs), a type of fat that your body can use for immediate energy.

Concluding Thoughts on Breadnut Fruit and Keto

Navigating the world of dieting can be a complex endeavor and understanding what foods align with specific diet principles is crucial to achieving your health goals. As we've explored throughout this piece, Breadnut Fruit, despite its nutritional merits, does not align with the principles of a ketogenic diet due to its high net carb content.

While Breadnut Fruit is rich in essential nutrients like potassium, calcium, iron, and dietary fiber, these benefits do not counterbalance its high net carb content, which can disrupt ketosis. It's a stark reminder that not all fruits are created equal, especially when considering a diet as specific as the ketogenic diet.

However, the absence of Breadnut Fruit in a keto diet shouldn't limit your culinary creativity or enjoyment of food. We've discussed several fruits that are low in net carbs yet still provide great nutritional benefits, including berries, avocados, olives, and coconut. Exploring these alternatives can add variety to your meal plan and make your low-carb journey more enjoyable.

Finally, it’s important to remember that individual responses to different foods can vary. Monitor your body's responses, not just to Breadnut Fruit but to all foods you consume, and adjust accordingly. Using a food diary or a digital app can be very useful in this regard. Keeping a close eye on your individual food responses will help you tailor a keto diet that’s not just effective, but also enjoyable and sustainable.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

No, due to its high net carb content, Breadnut Fruit is not suitable for a ketogenic diet.

While Breadnut Fruit does contain beneficial nutrients like potassium, calcium, iron, and fiber, its high net carb content can disrupt the state of ketosis, which is the goal of a ketogenic diet.

Unfortunately, all variants of Breadnut Fruit share a similar nutritional profile, including a high net carb content, making them incompatible with a ketogenic diet.