Foraged Foods / Wild Fruits
Marang seed, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 78% |
| Calories | 305kcal / 2530kcal (12%) |
Macronutrients
Protein | 7.4 g/ 71g (10%) | ||||||
Total Fat | 12.5 g/ 42g (29%) | ||||||
| |||||||
Total Carbs | 40.7 g/ 348g (11%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.31 mg/ 1mg (25%) source |
Vit B2 | 0.13 mg/ 1mg (10%) |
Vit B3 | 0.8 mg NE/ 16mg NE (5%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 83 mg/ 750mg (11%) |
Phosphorus | 142 mg/ 700mg (20%) source |
Iron | 2 mg/ 12mg (16%) |
Sodium | 36 mg/ 1500mg (2%) very low |
What is this food?
Marang seed, dried is the edible seed from the marang fruit. When dried, it’s usually eaten as a snack or used as an ingredient/“extender” in meals because it’s filling and has a nutty, starchy character.
Why it matters to health
Marang seeds can help you feel full because they provide carbohydrates (about 40.7 g per 100 g) and dietary fiber (about 7.4 g), which supports better digestion and helps manage hunger between meals. They also have fat (about 12.5 g) with some saturated fat (about 3.37 g). Since it’s calorie-dense (about 305 kcal per 100 g), portion size matters—especially if you already have rice or other starchy foods in the same meal. The good news: sodium is relatively low (about 36 mg per 100 g).
Healthier tips
- Use it in small portions (e.g., a small handful) especially if you’re also eating rice or other starchy sides.
- Pair it with protein and vegetables for a more balanced snack or meal (e.g., add eggs, fish, tofu, or a side of fresh veggies).
- If you’re having it as a snack, keep it as your 1 snack for the day and avoid doubling with other high-calorie snacks.
- Choose less added sugar/salt versions when available, and taste as you go if you’re cooking or mixing it.
Common Filipino dishes
Ginataang marang, Marang seed snack/roasted seeds, Marang seed in mixed nuts trail mix, Marang seed as rice extender, Marang seed dessert/siopao filling
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon