Vegetables / Fruits
Batwan, immature fruit, raw
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 98% |
| Calories | 53kcal / 2530kcal (2%) |
Macronutrients
Protein | 0.6 g/ 71g (0.85%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
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Total Carbs | 12.4 g/ 348g (3%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 0.9 mg NE/ 16mg NE (5%) |
Vit C | 3 mg/ 70mg (4%) |
Minerals
Calcium | 36 mg/ 750mg (4%) |
Phosphorus | 20 mg/ 700mg (2%) |
Iron | 0.3 mg/ 12mg (2%) |
Potassium | 42 mg/ 2000mg (2%) |
Sodium | 2 mg/ 1500mg (0.13%) free |
Zinc | 0 mg/ 7mg (0%) |
What is this food?
Batwan (immature fruit), eaten raw—often sliced or used as a tangy, crunchy add-on to meals and snacks.
Why it matters to health
Batwan is low in calories (about 53 kcal per 100 g) and has dietary fiber (4.7 g), which helps you feel full and supports regular digestion. It also has carbohydrates (12.4 g) with low sugar (1.8 g), making it a good way to add flavor without loading up on sweets. Since it’s very low in fat (0.1 g) and cholesterol (0 mg), it fits well into balanced meals. Sodium is also very low (2 mg), so it’s generally friendly for everyday eating.
Healthier tips
- Use batwan as a side or topping (like in salads, mixed with tomatoes/onions, or as a crunchy snack) to add volume and fiber.
- Pair it with a protein (egg, fish, chicken, tofu) and a carb you can portion (rice, kamote, or bread) for steady energy across your 3 meals.
- For snacks, keep it to about 1 small bowl/1–2 handfuls depending on your appetite, then add nuts or yogurt if you need more staying power.
- If you’re watching acidity, start with a smaller amount and see how your stomach feels.
Common Filipino dishes
Kinilaw with batwan, Sinigang with batwan (as added tangy fruit), Ensaladang batwan (raw fruit salad), Batwan as a sour side for grilled fish, Batwan mixed with tomatoes and onions
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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