Foraged Foods / Wild Fruits
Java olive seed, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 603kcal / 2530kcal (23%) |
Macronutrients
Protein | 15.4 g/ 71g (21%) | ||||||
Total Fat | 45 g/ 42g (107%) | ||||||
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Total Carbs | 34.1 g/ 348g (9%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.8 mg NE/ 16mg NE (5%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 84 mg/ 750mg (11%) |
Phosphorus | 312 mg/ 700mg (44%) high |
Iron | 3.2 mg/ 12mg (26%) source |
Sodium | 1 mg/ 1500mg (0.07%) free |
What is this food?
Java olive seed (dried) is a dried seed used like a snack or ingredient. It’s energy-dense, with a lot of healthy fats and fiber, but also relatively high in calories per 100 g.
Why it matters to health
Because it’s high in dietary fiber (helps with fullness and regular digestion) and contains total fat, it can be filling and supportive for balanced meals. The caution is that it’s also very calorie-dense—so large portions can add up quickly in a day. It has saturated fat (present, though not the only fat type), so keeping portions reasonable helps maintain a healthier overall fat balance. Sodium is low, which is a plus for everyday eating.
Healthier tips
- Use a small serving: start with about 1–2 tablespoons (or a small handful) as a snack, not a main plate food.
- Pair it with fiber-rich but lower-calorie foods: add it to fruit or eat alongside vegetables and a protein (like boiled egg or yogurt) for better balance.
- Since it’s calorie-dense, fit it into your 3 meals + 1–2 snacks plan by counting it as part of your snack calories.
- If you’re watching saturated fat, avoid combining it with other very fatty snacks in the same snack time.
Common Filipino dishes
Java olive seed is not a common staple in typical Filipino dishes, but you may see it used like: ginataang gulay, ensaladang gulay, oatmeal/overnight oats topping, mixed nut-and-seed snack, and trail mix-style snack
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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