Foraged Foods / Wild Fruits
Marang seed, dried, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 70% |
| Calories | 238kcal / 2530kcal (9%) |
Macronutrients
Protein | 5.7 g/ 71g (8%) | ||||||
Total Fat | 7.6 g/ 42g (18%) | ||||||
| |||||||
Total Carbs | 36.6 g/ 348g (10%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.21 mg/ 1mg (17%) source |
Vit B2 | 0.11 mg/ 1mg (8%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 62 mg/ 750mg (8%) |
Phosphorus | 109 mg/ 700mg (15%) |
Iron | 1.6 mg/ 12mg (13%) |
Sodium | 29 mg/ 1500mg (1%) very low |
What is this food?
Marang seed (dried, boiled). It’s a starchy seed that’s usually eaten as a snack or side, similar to other boiled seeds/nuts.
Why it matters to health
Marang seeds give you energy from carbohydrates (about 36.6 g per 100 g) and some dietary fiber (about 6 g), which can help you feel fuller and support healthy digestion. They also have a noticeable amount of fat (about 7.6 g, with saturated fat around 2.05 g). Since it’s calorie-dense (238 kcal per 100 g), portion size matters—especially if you’re having it as a snack after a full meal. The good news: sodium is relatively low (about 29 mg), so it’s generally easier to fit into daily eating.
Healthier tips
- Use a smaller serving for snacks (for example, a small bowl) and pair it with a fiber-rich fruit or a glass of water to balance your meal/snack.
- If you’re eating marang seeds with rice or bread, reduce the rice/bread portion so your total carbs for the day stay balanced.
- Choose plain boiled preparations when possible (less added salt/sugar).
- For a more balanced plate, add a lean protein (fish, egg, tofu) and non-starchy vegetables during your main meals.
Common Filipino dishes
Boiled marang seeds, Ginataang marang (with coconut milk), Marang seed salad, Marang seed snack with fruit, Marang seed with rice
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