Cereals and Grains / Whole Grains
Job's tears grain
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 368kcal / 2530kcal (14%) |
Macronutrients
Protein | 13.1 g/ 71g (18%) | ||||||
Total Fat | 2.5 g/ 42g (5%) low | ||||||
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Total Carbs | 73.3 g/ 348g (21%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.44 mg/ 1mg (36%) high |
Vit B2 | 0.11 mg/ 1mg (8%) |
Vit B3 | 2.6 mg NE/ 16mg NE (16%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 63 mg/ 750mg (8%) |
Phosphorus | 280 mg/ 700mg (40%) high |
Iron | 6.8 mg/ 12mg (56%) high |
Sodium | 42 mg/ 1500mg (2%) low |
What is this food?
Job’s tears (also called adlay or coix seed) is a grain used like rice or porridge. It’s naturally starchy, so it’s mainly a carb food, but it also has fiber that helps keep you full.
Why it matters to health
Job’s tears can support digestion because it has about 9 g of dietary fiber per 100 g. The fiber also helps smooth out blood sugar rise after meals when you pair it with protein and vegetables. It provides energy (about 368 kcal per 100 g) and carbohydrates (about 73 g), so it works best as your carb portion in a balanced plate. It’s also low in fat and cholesterol, and sodium is relatively low (42 mg), which is helpful for everyday eating. To keep meals balanced, remember that being a grain means it can add up in calories if portions are too big—especially if you eat it often as a main carb.
Healthier tips
- Use it as your carb at one meal (rice or noodles, not both in large portions).
- Build a balanced plate: add lean protein (fish, chicken, tofu, eggs) and non-starchy veggies (like pechay, kangkong, carrots, squash).
- For snacks, choose smaller servings (e.g., a cup of porridge) and pair with protein if possible (like boiled egg or yogurt).
- If you’re making sweet versions, go lighter on sugar/syrup—Job’s tears already has a little natural sweetness.
- Because it’s high in fiber, increase gradually and drink enough water, especially if you’re not used to high-fiber foods.
Common Filipino dishes
Job’s tears (adlay) porridge, ginataang adlay with vegetables, adlay salad with veggies, adlay soup, arnibal/ sweet adlay dessert
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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