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Rowal

Rowal, raw

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories111
% Daily Value
  • Total Fat 2 g3%
  • Saturated Fat 0,25 g1%
  • Trans Fat 0 g
  • Cholesterol —
  • Sodium 4 mg0%
  • Total Carbohydrate 23,9 g9%
  • Dietary Fiber 6,2 g22%
  • Total Sugars 14,1 g
  • Protein 2,3 g5%
  • Vitamin D —
  • Calcium 15 mg1%
  • Iron 2,2 mg12%
  • Potassium 131 mg3%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Rowal, raw contains 111 kcal calories, 2,3g protein, and 25,8mg vitamin c per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

123kcal
  • Protein7%(9 kcal)
  • Carbs78%(96 kcal)
  • Fat15%(18 kcal)

Nutrient density

36/ 100

Meets ≥10% Daily Value for 4 of 17 nutrients

Moderate nutrient density

Use Rowal in your next meal plan

Melio can build a complete week of meals around Rowal (or any food in our database), tailored to your macro goals and dietary preferences.

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Category: Fruits and Fruit Juices

High fiberLow sodiumLow fatHigh vitamin CVeganVegetarianPaleo-friendlyGluten-free
Potassium : Sodium ratio32.8 : 1
favorable
  • Rowal has a potassium-to-sodium ratio of 32.8:1, which is considered favorable for blood-pressure support.
  • Rowal contains more fiber per 100 g than cooked oatmeal — 6 g vs 2 g.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

111 kcal6%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

2,3 g5%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

23,9 g9%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

2 g3%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

6,2 g22%
Sugars

Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy.

Also known as: Total Sugars

14,1 g—
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

4 mg0%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

131 mg3%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

15 mg1%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

32 mg8%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

52 mg4%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

2,2 mg12%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

0,43 mg4%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

1,06 mg118%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

0,16 mg7%
Fat detail▾
Fat detail
NutrientAmount% DV
Saturated fat

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Also known as: Saturated Fatty Acids, SFA

0,25 g1%
Trans fat

Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk.

Also known as: Trans Fatty Acids

0 g—
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin A

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Also known as: Retinol Activity Equivalents, RAE

19 µg2%
Retinol

Preformed vitamin A found in animal foods; the active form used directly by the body.

0 µg—
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

25,8 mg29%
Antioxidants & carotenoids▾
Antioxidants & carotenoids
NutrientAmount% DV
Beta-carotene

Also known as: Beta-Carotene, Provitamin A

230 µg—
Alpha-carotene

Also known as: Alpha-Carotene

0 µg—
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

71,4 g—

Household serving sizes

g
0,5 cup
114 g

Frequently asked questions about Rowal

How many calories in Rowal?

Rowal contains 111 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Rowal?

Rowal contains 4 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Rowal?

Per 100 grams, Rowal contains 2.3 g protein, 23.9 g carbohydrates, and 2 g total fat.

Is Rowal good for keto or low-carb?

Rowal has 23.9 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Rowal nutrition data come from?

Nutrition data for Rowal is sourced from USDA FoodData Central (FDC ID 167783). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/167783/nutrients.

Diet compatibility

  • High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
  • Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
  • Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
  • High vitamin CDelivers at least 20% of the Daily Value for vitamin C per 100 g — an antioxidant that also aids iron absorption.
  • VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
  • VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
  • Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Rowal

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Rowal.

3 meal ideas using Rowal

Starter templates matched to Rowal's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Fiber-rich breakfast bowl featuring rowal

    Combine rowal with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.

  • Lunch

    Plant-based lunch with rowal

    A warm grain bowl with rowal, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.

  • Dinner

    Low-sodium dinner with rowal

    Roast rowal with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 167783), accessed 2019-04-01.

Published: 2019-04-01

More foods in Fruits and Fruit Juices

Use Rowal in your next meal plan

Melio can build a complete week of meals around Rowal (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Rowal: 26 mg Vitamin C, 6.2 g Fiber per 100g + recipes | План харчування