Fruits / Tropical Fruits
Mangrove apple, raw
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 87% |
| Calories | 72kcal / 2530kcal (2%) |
Macronutrients
Protein | 1.6 g/ 71g (2%) | ||||||
Total Fat | 0.5 g/ 42g (1%) low | ||||||
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Total Carbs | 15.2 g/ 348g (4%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.06 mg/ 1mg (5%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 1.2 mg NE/ 16mg NE (7%) |
Vit C | 1 mg/ 70mg (1%) |
Minerals
Calcium | 28 mg/ 750mg (3%) |
Phosphorus | 27 mg/ 700mg (3%) |
Iron | 0.4 mg/ 12mg (3%) |
Potassium | 300 mg/ 2000mg (15%) |
Sodium | 156 mg/ 1500mg (10%) |
Zinc | 0.4 mg/ 7mg (6%) |
What is this food?
Mangrove apple (raw) — a plant-based fruit/vegetable often eaten fresh. For 100g, it’s about 72 kcal and is rich in dietary fiber (12.1g) with low sugar (2g).
Why it matters to health
Mangrove apple can support better digestion because it’s high in fiber, helping you feel fuller and supporting regular bowel movements. It also has low fat (0.5g) and no cholesterol. The sodium is moderate (156mg per 100g), so it’s still best to balance it with lower-sodium meals, especially if you’re having it with salty viands. Its carbs come mostly from fiber-rich plant sugars, which can fit well into snacks or sides when portioned right.
Healthier tips
- Use it as a snack or a side for your meals (e.g., 1 small bowl/1–2 servings per day depending on your appetite).
- Pair with protein or healthy fat to make it more filling—like yogurt, boiled egg, or a small serving of nuts.
- If you’re watching sodium, avoid pairing it with very salty dips/condiments; rinse or keep added sauces light.
- Since it’s raw, wash well and eat fresh for best taste and safety.
Common Filipino dishes
Mangrove apple is not as common as these in everyday Filipino menus, but you can enjoy it alongside: Sinigang, Tinola, Paksiw na isda, Kinilaw, Ensaladang gulay, Fruit salad
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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