Sugars and Sweets / Confectionery
Karyoka
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 359kcal / 2530kcal (14%) |
Macronutrients
Protein | 4.2 g/ 71g (5%) | ||||||
Total Fat | 12.1 g/ 42g (28%) | ||||||
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Total Carbs | 58.2 g/ 348g (16%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 0.5 mg NE/ 16mg NE (3%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 80 mg/ 750mg (10%) |
Phosphorus | 46 mg/ 700mg (6%) |
Iron | 1.2 mg/ 12mg (10%) |
Sodium | 7 mg/ 1500mg (0.47%) very low |
What is this food?
Karyoka is a sweet Filipino snack made from caramelized sugar and peanuts or nuts, usually shaped into small pieces. It’s typically eaten as a dessert or merienda treat.
Why it matters to health
Karyoka can be energy-dense, so a small serving can add up quickly to your daily calories. It has high saturated fat (from peanuts/nut-based ingredients) and added sugar, which can be a concern if eaten often. On the positive side, peanuts/nuts provide some healthy fats and protein, and it has a small amount of fiber, but the fiber is not enough to balance the sugar and calories. If you enjoy it, pairing it with a balanced meal and keeping portions helps you still meet your daily needs without crowding out more nutrient-rich foods.
Healthier tips
- Keep it as a merienda treat, not a daily staple—aim for small portions (e.g., a few pieces) especially if you already had dessert.
- Pair it with something that adds fullness and nutrients: plain yogurt, fresh fruit, or milk to make your snack more balanced.
- Watch the rest of the day: if you eat karyoka, choose less-sweet options for your other snacks (like fruit or unsweetened drinks).
- For better overall balance across 3 meals + 1–2 snacks, make sure your meals include rice (or other carbs), ulam (protein), and gulay so the snack doesn’t replace them.
Common Filipino dishes
Karyoka, Peanut brittle, Pastillas, Turon, Leche flan
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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