Foraged Foods / Wild Fruits
Kaatoan bangkal seed, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 339kcal / 2530kcal (13%) |
Macronutrients
Protein | 14.4 g/ 71g (20%) |
Total Fat | 0.4 g/ 42g (0.95%) low |
Total Carbs | 69.5 g/ 348g (19%) |
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.47 mg/ 1mg (39%) high |
Vit B2 | 0.11 mg/ 1mg (8%) |
Vit B3 | 0.7 mg NE/ 16mg NE (4%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 628 mg/ 750mg (83%) high |
Phosphorus | 161 mg/ 700mg (23%) source |
Iron | 93.7 mg/ 12mg (780%) high |
What is this food?
Kaatoan bangkal seed (dried) — a dried seed used like a plant-based ingredient, often added to meals for texture and as part of a vegetable/plant-based dish.
Why it matters to health
Dried bangkal seeds are energy-dense (about 339 kcal per 100 g) because they are high in carbohydrates, so they can help keep you full when included in the right portion. They also have a small amount of fat (about 0.4 g), which means most of the energy comes from carbs. Since it’s calorie-rich, it’s best to use it as a small add-on rather than a main “rice replacement” in every meal—especially if you already eat rice or other carb-heavy foods at the same time.
Healthier tips
- Use a small serving (think a few tablespoons or a portion that fits your meal plan) and pair with lean protein (fish, chicken, tofu, eggs) and non-starchy vegetables (e.g., kangkong, pechay, okra, sayote).
- If you add bangkal seeds to a dish, consider slightly smaller rice portion for that meal to keep your total carbs balanced.
- For snacks, avoid eating large amounts of dried seeds by themselves; instead, combine with protein (e.g., nuts + fruit, or seeds mixed into a vegetable-based meal).
- Since you’ll have 3 full meals plus 1–2 snacks daily, spread carb-heavy foods across meals and keep snacks lighter.
Common Filipino dishes
Ginataang bangkal seeds, Bangkal seed salad, Mixed vegetable stew with bangkal seeds, Bangkal seed stir-fry with vegetables, Bangkal seed-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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