Fruits / Tropical Fruits
Sugar palm
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 19kcal / 2530kcal (0.75%) low |
Macronutrients
Protein | 0.1 g/ 71g (0.14%) | ||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||
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Total Carbs | 4.3 g/ 348g (1%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 0.1 mg NE/ 16mg NE (0.63%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 20 mg/ 750mg (2%) |
Phosphorus | 5 mg/ 700mg (0.71%) |
Iron | 0.5 mg/ 12mg (4%) |
Sodium | 2 mg/ 1500mg (0.13%) free |
What is this food?
Sugar palm (often called *tuba* sap or palm sugar products) is a sweet food made from the sap of the sugar palm tree. It’s commonly used as a sweetener in drinks and desserts. Per 100g, it has about 19 kcal, 4.3g carbs, 0.6g sugar, and 0.8g fiber with very low fat and cholesterol.
Why it matters to health
Sugar palm can help add sweetness while also providing some fiber (0.8g per 100g), which supports better fullness and helps digestion. It still contains carbohydrates and some sugar (4.3g carbs, 0.6g sugar), so it can add up if you use a lot—especially if you’re already getting sweetness from other snacks or drinks. It’s also very low in fat and sodium (2mg), which makes it a lighter option compared with many richer sweet ingredients.
Healthier tips
- Use it as a flavor enhancer, not the main source of sweetness—start with a small amount and taste.
- If you drink sweetened beverages, balance your day: keep your other snacks lighter (e.g., fruit or yogurt) and aim for 3 full meals + 1–2 snacks.
- Pair with fiber-rich foods when possible (like fruit or oats) to make snacks more filling.
- Check portion: since it’s still sweet, keep servings small—especially for kids and for people watching blood sugar.
Common Filipino dishes
tuba (palm sap) drinks, palm sugar-based desserts, arnibal (palm sugar syrup), latik with palm sugar, ginataang bilo-bilo
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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