Fruits / Foraged Foods
Kandis, flesh
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 44% |
| Calories | 65kcal / 2530kcal (2%) |
Macronutrients
Protein | 0.3 g/ 71g (0.42%) | ||||
Total Fat | 0.5 g/ 42g (1%) low | ||||
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Total Carbs | 14.9 g/ 348g (4%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.9 mg NE/ 16mg NE (5%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 32 mg/ 750mg (4%) |
Phosphorus | 21 mg/ 700mg (3%) |
Iron | 0.1 mg/ 12mg (0.83%) |
Potassium | 64 mg/ 2000mg (3%) |
Sodium | 5 mg/ 1500mg (0.33%) free |
Zinc | 0.2 mg/ 7mg (3%) |
What is this food?
Kandis (flesh) is a sweet, edible fruit pulp commonly used as a natural sweetener in Filipino drinks and desserts.
Why it matters to health
Kandis provides carbohydrates for energy and some dietary fiber (about 4.6 g per 100 g), which can help keep you fuller and support healthy digestion. It also has a small amount of sugar (about 2.8 g) and very low fat and sodium. Since it’s still a sweetener, using too much can add extra calories and carbs to your day—so it’s best to keep it in your snacks/desserts portion rather than making it your main source of sweetness.
Healthier tips
- Use kandis as a flavor/sweetener, not as a large serving—start with a small amount, then adjust.
- If you’re having it with drinks (like juice or sago/gel desserts), choose less added sugar and keep the drink portion moderate.
- Pair it with fiber-rich foods (e.g., fruit, oats, or whole grains) to help balance your meal/snack.
- For your daily pattern (3 meals + 1–2 snacks), treat kandis-based desserts/drinks as part of your snack or occasional treat, not alongside every meal.
Common Filipino dishes
Kandis juice, candied kandis, fruit-based drinks with kandis, sago’t gulaman with kandis syrup, desserts with kandis
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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