Fruits / Tropical Fruits
Rattan fruit
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 42% |
| Calories | 88kcal / 2530kcal (3%) |
Macronutrients
Protein | 0.6 g/ 71g (0.85%) | ||
Total Fat | 1.2 g/ 42g (2%) low | ||
| |||
Total Carbs | 18.6 g/ 348g (5%) | ||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.06 mg/ 1mg (5%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 0.9 mg NE/ 16mg NE (5%) |
Vit C | 5 mg/ 70mg (7%) |
Minerals
Calcium | 19 mg/ 750mg (2%) |
Phosphorus | 10 mg/ 700mg (1%) |
Iron | 1.7 mg/ 12mg (14%) |
What is this food?
Rattan fruit (often eaten as a vegetable/fruit in some Filipino communities). For every 100 g, it provides about 88 kcal and mainly comes from carbohydrates, with small amounts of fat.
Why it matters to health
Rattan fruit can help support your daily energy needs because it has carbohydrates. It also has very little fat and no cholesterol, which makes it a lighter option compared with richer, fattier snacks or viands. Since it’s still a carb-containing food, pairing it with protein (like fish, chicken, eggs, tofu) and fiber-rich sides (like vegetables) helps keep meals more balanced and satisfying.
Healthier tips
- Use it as part of your 3 full meals (e.g., as a side dish or mixed into viands) or as a snack add-on with protein.
- Keep portions reasonable: start with about 1/2 to 1 cup (depending on how it’s prepared) and adjust based on your hunger and activity.
- Pair it with lean protein and non-starchy vegetables to improve fullness and balance.
- Watch preparation: if it’s cooked with lots of oil, coconut milk, or sugar, the calories can add up—choose lighter cooking when possible.
Common Filipino dishes
Ginataang rattan fruit, Rattan fruit salad, Rattan fruit with bagoong, Mixed vegetable stir-fry with rattan fruit, Rattan fruit soup
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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