Rowal, raw
FDC 167783cup (114 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 71 · -10 vs Fruits & juices medianRaw rowal scores 71 of 100 (Good band) and ranks 35 of 60 among Fruits & Juices, a category whose median sits at 81. It stands out for vitamin C at 29% DV and dietary fiber at 22% DV, with iron adding 12% DV.
Rowal is generally eaten out of hand as a fresh fruit, sometimes added to salads or fruit salsas, with a cup (114 g) a typical serving size. No nutrients are flagged as limits for this food; breadfruit and dried litchis are among the fruits that score higher within this category.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | 6% |
| Total fat | 2 g | 3% |
| Saturated fat | 0.25 g | 1% |
| Cholesterol | - | |
| Sodium | 4 mg | 0% |
| Carbohydrate | 24 g | 9% |
| Dietary fiber | 6.2 g | 22% |
| Sugars | 14 g | |
| Protein | 2.3 g | 5% |
| Potassium | 131 mg | 3% |
| Calcium | 15 mg | 1% |
| Iron | 2.2 mg | 12% |
| Magnesium | 32 mg | 8% |
| Vitamin C | 26 mg | 29% |
| Vitamin A | 19 µg | 2% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 127 kcal | 6% |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.28 g | 1% |
| Cholesterol | - | |
| Sodium | 4.6 mg | 0% |
| Carbohydrate | 27 g | 10% |
| Dietary fiber | 7.1 g | 25% |
| Sugars | 16 g | |
| Protein | 2.6 g | 5% |
| Potassium | 149 mg | 3% |
| Calcium | 17 mg | 1% |
| Iron | 2.5 mg | 14% |
| Magnesium | 36 mg | 9% |
| Vitamin C | 29 mg | 33% |
| Vitamin A | 22 µg | 2% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 167783Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Breadfruit, rawDensity 73 vs 71Litchis, driedDensity 74 vs 71Sapodilla, rawDensity 79 vs 71