Fruits / Tropical Fruits
Malay gooseberry
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 91% |
| Calories | 40kcal / 2530kcal (1%) low |
Macronutrients
Protein | 0.8 g/ 71g (1%) | ||
Total Fat | 0.7 g/ 42g (1%) low | ||
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Total Carbs | 7.7 g/ 348g (2%) | ||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 4 mg/ 70mg (5%) |
Minerals
Calcium | 34 mg/ 750mg (4%) |
Phosphorus | 22 mg/ 700mg (3%) |
Iron | 0.9 mg/ 12mg (7%) |
Sodium | 7 mg/ 1500mg (0.47%) very low |
What is this food?
Malay gooseberry (locally known as “amlá” or similar names depending on the area) is a tart, edible fruit often used as a fresh fruit or in drinks/recipes. For every 100g, it’s about 40 kcal and is naturally rich in dietary fiber.
Why it matters to health
Malay gooseberry can support everyday health because it provides fiber (3.5g per 100g) to help you feel full and support regular digestion. It also has low fat (0.7g) and very low sodium (7mg), which makes it a good option to add to meals or snacks without pushing calories too high. Its carbohydrates mainly come with fiber, so it’s generally a helpful choice when you’re building balanced meals. If you’re watching sugar intake, keep an eye on how it’s prepared (e.g., avoid adding too much sugar in drinks).
Healthier tips
- Use it as a snack add-on: pair a small serving with plain yogurt or a handful of nuts for better balance.
- If using in juice/drinks, prefer less added sugar and keep portions small—whole fruit or less-processed forms usually keep more fiber.
- For your daily pattern (3 meals + 1–2 snacks), aim to include it in one snack or as part of a light fruit serving, not as a replacement for rice/ulam/viand.
- Try it with meals that are higher in rice or bread—fiber can help you feel satisfied.
Common Filipino dishes
Sinigang (with added fruit/seasoning), fruit salad, yogurt with fruit, homemade fruit drink, ginataang prutas (use less sugar)
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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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