Fruits / Tropical Fruits
Buri palm
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 16% |
| Calories | 75kcal / 2530kcal (2%) |
Macronutrients
Protein | 0.7 g/ 71g (0.99%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
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Total Carbs | 17.8 g/ 348g (5%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 11 mg/ 70mg (15%) |
Minerals
Calcium | 14 mg/ 750mg (1%) |
Phosphorus | 17 mg/ 700mg (2%) |
Iron | 0.2 mg/ 12mg (1%) |
Sodium | 3 mg/ 1500mg (0.2%) free |
What is this food?
Buri palm (buri palm fruit/vegetable part), a plant-based food commonly eaten as a vegetable or prepared in dishes. Per 100g, it provides about 75 kcal and has carbohydrates with some fiber and natural sugars.
Why it matters to health
Buri palm can be a helpful addition to meals because it brings dietary fiber (~1.1g/100g) which supports better digestion and helps you feel fuller. It also has low fat (about 0.1g/100g) and very low sodium (~3mg/100g), which is good for everyday heart-friendly eating.
On the other hand, it still contains carbohydrates (~17.8g/100g) and sugar (~5.9g/100g), so it’s best to pair it with protein and healthy fats (like fish, eggs, tofu, or nuts) to keep meals balanced, especially if you’re eating it often as a side or snack.
On the other hand, it still contains carbohydrates (~17.8g/100g) and sugar (~5.9g/100g), so it’s best to pair it with protein and healthy fats (like fish, eggs, tofu, or nuts) to keep meals balanced, especially if you’re eating it often as a side or snack.
Healthier tips
- Use buri palm as a side vegetable with your 3 full meals (e.g., 1/2 to 1 cup cooked, depending on your appetite and the rest of your plate).
- Pair it with lean protein (fish, chicken, tofu, eggs) and add a small amount of healthy fat (like olive oil, nuts, or avocado) if your dish is very watery or low in fat.
- If you’re making it sweet (like in desserts), keep the serving smaller and choose fruit/unsweetened options more often.
- For snacks, combine it with protein (e.g., tofu or eggs) rather than eating only carbohydrate-heavy portions.
Common Filipino dishes
Buri palm salad, Buri palm with shrimp, Ginataang buri palm, Buri palm stir-fry, Buri palm in coconut-based soup
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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