Legumes, Nuts, and Seeds / Nuts
Pili nut
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 16% |
| Calories | 699kcal / 2530kcal (27%) |
Macronutrients
Protein | 14.2 g/ 71g (20%) | ||||||
Total Fat | 68.5 g/ 42g (163%) | ||||||
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Total Carbs | 6.4 g/ 348g (1%) | ||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.95 mg/ 1mg (79%) high |
Vit B2 | 0.12 mg/ 1mg (9%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 29 mg/ 70mg (41%) high |
Minerals
Calcium | 135 mg/ 750mg (18%) source |
Phosphorus | 520 mg/ 700mg (74%) high |
Iron | 2.6 mg/ 12mg (21%) source |
Sodium | 3 mg/ 1500mg (0.2%) free |
Allergen Info
Tree Nuts
What is this food?
Pili nut is a type of nut (from the pili tree) that’s very rich in healthy fats. It’s usually eaten as a snack or used as an ingredient in desserts and pastries.
Why it matters to health
Pili nuts provide a lot of energy and fats, which help keep you full and satisfied between meals. They also contain mostly unsaturated fats, but they can be high in saturated fat too, so portion size matters. They’re low in sodium and have very little carbs, which makes them a good option for pairing with balanced meals. Since they’re calorie-dense (about 699 kcal per 100 g), eating too much at once can easily add up, especially if you already have snacks daily.
Healthier tips
- For snacks, try a small portion: about 1–2 tablespoons (or a small handful), especially if you eat 1–2 snacks a day.
- Choose plain pili nuts (not sugar-coated or heavily salted) when possible.
- Pair with fiber-rich foods for better balance: e.g., pili nuts with fruit or plain yogurt, or add a small sprinkle to oatmeal.
- If you’re using pili nuts in desserts, keep it as a topping or small add-on rather than the main portion.
Common Filipino dishes
Pili nut candies, ube-pili nut pastries, pili nut ice cream, pili nut cookies, tablea with nuts
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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