Fruits / Foraged Foods
Maraitum
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 19% |
| Calories | 92kcal / 2530kcal (3%) |
Macronutrients
Protein | 0.5 g/ 71g (0.7%) | ||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||
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Total Carbs | 22 g/ 348g (6%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.1 mg/ 1mg (7%) |
Vit B3 | 0.5 mg NE/ 16mg NE (3%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 5 mg/ 750mg (0.67%) |
Phosphorus | 17 mg/ 700mg (2%) |
Iron | 0.3 mg/ 12mg (2%) |
Potassium | 147 mg/ 2000mg (7%) |
Sodium | 24 mg/ 1500mg (1%) very low |
Zinc | 0.3 mg/ 7mg (4%) |
What is this food?
Maraitum is a type of vegetable (often eaten as a side dish) that’s naturally sweet-tasting. For every 100g, it provides about 92 kcal and is mainly made up of carbohydrates (22g), with sugar around 18.9g.
Why it matters to health
Maraitum can be a good add-on to meals because it’s low in fat (about 0.2g) and very low in sodium (about 24mg), so it won’t add much “heavy” or salty load to your plate. Since it has a relatively high sugar content (18.9g per 100g), it’s best to pair it with balanced meals—like rice plus a protein (fish, chicken, eggs) and some fiber-rich vegetables—so your blood sugar response is more steady. It’s also a helpful option for snacks when portion is controlled, especially if you’re aiming for energy without too much fat.
Healthier tips
- Use it as a side (not the main portion) and keep servings around 1/2 to 1 cup depending on your meal size.
- Pair maraitum with protein (fish, tofu, eggs, chicken) and fiber (leafy greens, other non-starchy veggies) for better balance.
- If you’re having it as a snack, choose a smaller portion and avoid adding extra sugary toppings.
- For your daily routine (3 full meals + 1–2 snacks), include maraitum on days you don’t have other very sweet foods in the same meal/snack.
Common Filipino dishes
Ginataang maraitum, Maraitum with bagoong, Maraitum salad, Maraitum stir-fry with garlic, Maraitum as a side for grilled fish
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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