Fruits • Deep Nutrition Analytics
Rowal, raw
Delivering 110 kcal per 100 grams, Rowal, raw functions as a fruits with carbohydrates (23.9g) driving its core energy contribution. Notably, a single 100g serving delivers an exceptional 118% DV of Copper (1.06 mg), making it an elite dietary source. Accounting for 17.7g of net carbs alongside 2.3g of protein, it delivers transparent macronutrient control for targeted diets.
- Protein
- 2.3 g
- Carbohydrates
- 23.9 g
- Fat
- 2 g
- Fiber
- 6.2 g
Produce Profile: Hydration & Micronutrients
Rowal, raw provides natural botanical nutrition with 110 calories per 100g. Providing 6.2g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
High-Fiber, Low-Sugar
Helps maintain steady blood glucose responses while promoting gastrointestinal motility and gut microbiome diversity.
Calorie-Conscious Profile
With an energy density of 1.1 kcal/g (110 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Protein | 2.3 g |
| Fiber, total dietary | 6.2 g |
| Total lipid (fat) | 2 g |
| Energy | 462 kJ |
| Total Sugars | 14.1 g |
| Carbohydrate, by difference | 23.9 g |
| Energy | 111 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 1.1 mg |
| Vitamin C | 25.8 mg |
| Iron | 2.2 mg |
| Magnesium | 32 mg |
| Manganese | 0.2 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 383 IU |
| Vitamin A, RAE | 19 µg |
| Vitamin C, total ascorbic acid | 25.8 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 2.2 mg |
| Magnesium, Mg | 32 mg |
| Phosphorus, P | 52 mg |
| Sodium, Na | 4 mg |
| Copper, Cu | 1.1 mg |
| Manganese, Mn | 0.2 mg |
| Calcium, Ca | 15 mg |
| Potassium, K | 131 mg |
| Zinc, Zn | 0.4 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fatty acids, total saturated | 0.2 g |
| Carotene, beta | 230 µg |
| Ash | 0.4 g |
| Fructose | 0.5 g |
| Water | 71.4 g |
| Sucrose | 12.5 g |
| Glucose | 1.1 g |
Serving calculator
Common serving sizes
- cup114 g
Compare Rowal, raw with Category Peers
Rowal, raw vs Figs, dried, stewed
Compared to Figs, dried, stewed, Rowal, raw has 486% more Vitamin C and 3% higher calories per 100g.
Rowal, raw vs Blueberries, wild, canned, heavy syrup, drained
Compared to Blueberries, wild, canned, heavy syrup, drained, Rowal, raw has 8500% more Vitamin C and 4% higher calories per 100g.
Frequently Asked Questions
How many calories are in Rowal, raw?
A standard 100-gram serving of Rowal, raw contains 110 calories (460 kJ), alongside 2.3g of protein, 23.9g of carbohydrates, and 2g of fat.
In common serving sizes:- 114g (cup): ~125 kcal
Is Rowal, raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 17.7g of net carbs per 100g (23.9g total carbs minus 6.2g fiber), consuming Rowal, raw will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Rowal, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Rowal, raw are:
- Copper: 1.06 mg (118% of your daily value)
- Vitamin C: 25.8 mg (29% of your daily value)
- Iron: 2.2 mg (12% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 167783).