Legumes, Nuts, and Seeds / Nuts
Lohuwa, peanut
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 500kcal / 2530kcal (19%) |
Macronutrients
Protein | 16.9 g/ 71g (23%) | ||||||
Total Fat | 25.6 g/ 42g (60%) | ||||||
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Total Carbs | 50.6 g/ 348g (14%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.12 mg/ 1mg (10%) |
Vit B2 | 0.06 mg/ 1mg (4%) |
Vit B3 | 5.1 mg NE/ 16mg NE (31%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 48 mg/ 750mg (6%) |
Phosphorus | 211 mg/ 700mg (30%) source |
Iron | 4.4 mg/ 12mg (36%) high |
Sodium | 428 mg/ 1500mg (28%) |
Allergen Info
Peanuts
What is this food?
Lohuwa (peanut) is a peanut-based food (often sweetened/processed) that’s usually eaten as a snack or side. It’s energy-dense, meaning it can provide lots of calories in a small amount.
Why it matters to health
Peanuts provide healthy fats and plant protein, which help keep you full and support muscle needs. However, this lohuwa version is also high in sugar (about 45 g per 100 g) and high saturated fat (about 10.6 g per 100 g), plus sodium (about 428 mg). Too much of these, especially if eaten often, can make it easier to exceed daily sugar and saturated fat goals. The good news: with balanced portions, it can fit into a day with 3 full meals and 1–2 snacks.
Healthier tips
- Keep it to a small serving (e.g., a small handful) and treat it as a snack, not a main viand.
- If you’re choosing between options, go for less sweet or less processed peanut snacks when available.
- Balance your snack: pair lohuwa with fruit (like banana or apple) or unsweetened drinks to avoid stacking more sugar.
- On days you eat lohuwa, reduce other sweet snacks (cakes, candies, sweet drinks) so your total sugar stays reasonable.
- For sodium: if it’s salty peanut snack, drink water and avoid pairing with other salty foods (chips, instant noodles) in the same day.
Common Filipino dishes
Peanut brittle, peanut sauce (for satay or grilled meats), ginanggang/peanut-based snacks, peanut butter sandwiches, peanut-based desserts
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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