Fruits / Tropical Fruits
Johey oak
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 29% |
| Calories | 128kcal / 2530kcal (5%) |
Macronutrients
Protein | 1 g/ 71g (1%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
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Total Carbs | 30 g/ 348g (8%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.07 mg/ 1mg (5%) |
Vit B2 | 0.11 mg/ 1mg (8%) |
Vit B3 | 0.9 mg NE/ 16mg NE (5%) |
Vit C | 34 mg/ 70mg (48%) high |
Minerals
Calcium | 18 mg/ 750mg (2%) |
Phosphorus | 32 mg/ 700mg (4%) |
Iron | 1.8 mg/ 12mg (15%) |
Sodium | 2 mg/ 1500mg (0.13%) free |
What is this food?
Johey oak is a type of vegetable dish/ingredient (often served as a cooked vegetable). In a 100g serving, it provides about 128 kcal and is mainly made up of carbohydrates with some fiber and small fat.
Why it matters to health
Johey oak can help support digestion because it has dietary fiber (1.8g). It also has a bit of healthy fullness from its fiber and small amount of fat (0.4g, with 0.1g saturated fat). However, it’s also relatively high in sugars (23.1g) and carbohydrates (30g), so it’s best to pair it with protein and/or healthy fats to keep meals balanced. Sodium is low (2mg), which is good for everyday heart-friendly choices. Since it has sweetness from natural sugars, portion size matters—especially if you’re having it alongside other rice/noodles or other sweet sides.
Healthier tips
- For your 3 full meals, use johey oak as a side and pair with fish, chicken, tofu, or eggs plus a serving of rice or root crops only in the right portion.
- If you’re having it as a snack, keep the portion smaller and add a protein (e.g., boiled egg or nuts) to avoid a quick rise in blood sugar.
- Since it has 23.1g sugar per 100g, avoid stacking it with other very sweet foods (desserts, sweet drinks) in the same meal.
- Choose cooking methods with less added sugar (if applicable) and keep sauces/moderately sweet glazes to a minimum.
Common Filipino dishes
Ginataang gulay, Pinakbet, Vegetable chopsuey, Sinigang na gulay, Adobong kangkong
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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