Fruits / Tropical Fruits
Santol
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 59% |
| Calories | 67kcal / 2530kcal (2%) |
Macronutrients
Protein | 0.7 g/ 71g (0.99%) | ||||
Total Fat | 1 g/ 42g (2%) low | ||||
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Total Carbs | 13.8 g/ 348g (3%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.9 mg NE/ 16mg NE (5%) |
Vit C | 13 mg/ 70mg (18%) source |
Minerals
Calcium | 12 mg/ 750mg (1%) |
Phosphorus | 21 mg/ 700mg (3%) |
Iron | 1.2 mg/ 12mg (10%) |
Sodium | 3 mg/ 1500mg (0.2%) free |
What is this food?
Santol (Sandol) is a tropical fruit with a sweet-sour taste. For every 100g, it has about 67 kcal, 13.8g carbohydrates (mostly natural sugar), and a small amount of fiber (about 0.2g). It’s also low in fat (1g) and very low in sodium (3mg).
Why it matters to health
Santol can fit well as a fruit snack because it’s relatively light in calories and naturally low in sodium, which helps keep meals balanced. The natural sugars (about 13g per 100g) give quick energy, so it’s best to pair fruit with a meal or snack plan rather than overdoing portions. Its fiber is present but small, so for better fullness and digestion, combine it with other fiber-rich foods (like oats, whole grains, or nuts) during your snack time.
Healthier tips
- Use santol as your snack (1 small bowl/serving) between meals—great for your 3 full meals plus 1–2 snacks a day routine.
- If you’re watching sugar intake, keep the portion reasonable since it has natural sugar (about 13g per 100g).
- For better satiety, pair it with protein or healthy fats like plain yogurt, a handful of nuts, or milk (if tolerated).
- Choose fresh or properly prepared santol; avoid adding lots of sugar or condensed milk.
Common Filipino dishes
Santol with bagoong, Sinigang (with fruit/tamarind flavor), Fruit salad, Fresh fruit platter, Ginataan-style fruit dessert
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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