Dietary labels are inferred automatically from Rowal, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 35/100
How many beneficial nutrients Rowal, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Rowal, raw come from — the split across carbs, fat & protein.
78% from carbs
-
Carbs 78%23.9 g per serving
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Fat 15%2.0 g per serving
-
Protein 7%2.3 g per serving
What Rowal, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 23.9 g | |
| Dietary Fiber | 6.2 g | |
| Total Sugars | 14.1 g | — |
| Sucrose | 12.5 g | — |
| Glucose | 1.1 g | — |
| Fructose | 0.5 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.0 g | — |
| Galactose | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 2.0 g | |
| Saturated Fat | 0.2 g | |
| Trans Fat | 0.0 g | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 2.3 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 19.0 mcg | |
| Vitamin C | 25.8 mg | |
| Vitamin D | ~ | — |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | ~ | — |
| Riboflavin (B2) | ~ | — |
| Niacin (B3) | ~ | — |
| Vitamin B6 | ~ | — |
| Folate (B9) | ~ | — |
| Vitamin B12 | ~ | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 15.0 mg | |
| Iron | 2.2 mg | |
| Magnesium | 32.0 mg | |
| Phosphorus | 52.0 mg | |
| Potassium | 131.0 mg | |
| Sodium | 4.0 mg | |
| Zinc | 0.4 mg | |
| Copper | 1.1 mg | |
| Manganese | 0.2 mg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | ~ | — |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 0.4 g | — |
About Rowal, raw
Rowal comes from Pangium edule, a tall tree native to the mangroves and swamps of Southeast Asia, whose large seeds are known as keluak or keluwak. The fresh seeds and fruit are famously toxic, loaded with hydrogen cyanide, so they must be carefully processed before eating: the seeds are boiled and then buried in ash, banana leaves, and earth to ferment for weeks, which detoxifies them and turns the flesh a glossy, chocolate brown.
The result is a treasured culinary ingredient, deep and earthy with a rich, nutty, almost truffle-like flavor famous as the soul of Indonesian rawon, the black beef soup of East Java, and of Singaporean and Peranakan dishes like ayam buah keluak. The processed nut lends dark color and complex umami rather than a big nutritional contribution. Because safety depends entirely on proper processing, only correctly prepared keluak should ever be used.
Buy the black nuts or ready-made paste from trusted sources, crack them open to scoop out the soft dark flesh, and store the hard whole nuts in a cool, dry place.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Rowal, raw?
There are 110 calories in 100 g of Rowal, raw, or about 125 calories in 0.5 cup (114 g).
How much protein is in Rowal, raw?
Rowal, raw contains 2.3 g of protein per 100 g.
How many carbs are in Rowal, raw?
Rowal, raw has 23.9 g of carbohydrates per 100 g.
How much fat is in Rowal, raw?
Rowal, raw provides 2.0 g of total fat per 100 g.
What is Rowal, raw a good source of?
Rowal, raw is an excellent source of Copper (118% DV), Vitamin C (29% DV) and Dietary Fiber (22% DV) and a good source of Iron (per 100 g). Daily Values are based on a 2,000-calorie diet.
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