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Fruits  / Tropical Fruits

Santol Nutrition Facts

Cotton fruit
PhilFCT
Macronutrients

Nutrition Facts

Consume
Limit
Avoid
Serving Size: 100g
Edible Portion: 59%
Calories 67kcal / 2530kcal (2%)

Macronutrients

Total Fat
1 g/ 42g (2%)
low
Cholesterol
0 mg/ 300mg (0%)
Total Carbohydrates
13.8 g/ 348g (3%)
Dietary Fiber
0.2 g/ 20g (1%)
Sugar
13 g/ 63g (20%)
Protein
0.7 g/ 71g (0.99%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
13 mg/ 70mg (18%)
source
Vitamin B1
0.04 mg/ 1mg (3%)
Vitamin B2
0.02 mg/ 1mg (1%)
Vitamin B3
0.9 mg NE/ 16mg NE (5%)

Minerals

Calcium
12 mg/ 750mg (1%)
Iron
1.2 mg/ 12mg (10%)
Phosphorus
21 mg/ 700mg (3%)
Sodium
3 mg/ 1500mg (0.2%)
free
What is this food?
AI-assisted
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
AI-assisted
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
AI-assisted
  • 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
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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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