Fruits / Tropical Fruits
Kalumpit
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 67% |
| Calories | 77kcal / 2530kcal (3%) |
Macronutrients
Protein | 1.3 g/ 71g (1%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
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Total Carbs | 17 g/ 348g (4%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.08 mg/ 1mg (6%) |
Vit B3 | 1.4 mg NE/ 16mg NE (8%) |
Vit C | 16 mg/ 70mg (22%) source |
Minerals
Calcium | 118 mg/ 750mg (15%) |
Phosphorus | 24 mg/ 700mg (3%) |
Iron | 1.1 mg/ 12mg (9%) |
Sodium | 0 mg/ 1500mg (0%) free |
What is this food?
Kalumpit is a type of starchy vegetable (often eaten like a root/vegetable side). Per 100g, it has about 77 kcal, 17g carbohydrates, and 2.4g fiber. It’s also naturally sweet, with 14.4g sugar per 100g.
Why it matters to health
Kalumpit can fit well in a balanced Filipino meal because it provides energy from carbs and helps digestion with its dietary fiber. The naturally occurring sugar is part of the food’s sweetness, so it’s best to pair kalumpit with protein (fish, chicken, eggs, tofu) and healthy fats (like nuts or a small amount of cooking oil) to keep meals more satisfying. It’s also low in fat (0.4g) and has very low saturated fat for its size, which is helpful for overall heart health. Since it’s a starchy food, portion size matters—especially if you’re watching blood sugar.
Healthier tips
- Portion: Aim for about 1/2 to 1 cup cooked kalumpit as a side, then fill the rest of your plate with non-starchy vegetables and a protein viand.
- Pair it right: Combine with fish, chicken, eggs, tofu, and add a serving of gulay (like kangkong, pechay, or talong) for better balance.
- Watch sweet additions: If you’re making it as a dessert or with coconut milk/syrup, keep the added sugar and coconut milk amount in check.
- Cooking method: Steam, boil, or sauté with minimal oil to keep calories steady.
- Meal timing: Use it mainly for lunch or dinner; for snacks, choose smaller portions or pair with protein.
Common Filipino dishes
Kalumpit with bagoong, Ginataang kalumpit, Pinakbet with kalumpit, Kalumpit salad with tomatoes and onions, Steamed kalumpit with fish
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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