How many calories are in Rowal (Raw)?

Rowal (Raw) contains 111 calories per 100g serving (USDA data).

How much protein is in Rowal (Raw)?

Rowal (Raw) provides 2.3g of protein per 100g, which is 5% of the recommended daily value.

Is Rowal (Raw) high in fat?

Rowal (Raw) is low in fat with only 2.0g per 100g (3% DV).

What vitamins and minerals are in Rowal (Raw)?

Rowal (Raw) is a notable source of Copper (118% DV), Vitamin C (29% DV), and Dietary Fiber (22% DV) per 100g.

Rowal (Raw)

SR Legacy·Comprehensive Reference Data

Rowal, raw

Fruits and Fruit Juices

A 100g serving covers 118% of the daily recommended Copper, making Rowal (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (2.3g), fat (2g), and carbohydrates (23.9g) per 100g. At 111 calories per 100g, Rowal (Raw) offers moderate energy density suitable for balanced meals. With only 4mg of sodium, Rowal (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Rowal (Raw) provides 6.2g of dietary fiber per 100g (22% DV), contributing meaningfully toward the recommended 28g daily target. Beyond its macros, Rowal (Raw) provides notable amounts of Copper, Vitamin C, Dietary Fiber per 100g.

Calories111KCAL

Protein2.3G

Fat2G

Carbs23.9G

Fiber6.2G

Calorie Distribution

123kcal

Protein7%2.3 g
Fat15%2 g
Carbs78%23.9 g

Serving Size

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water	71.4	G
Energy	111	KCAL
Protein	2.3	G
Total lipid (fat)	2.0	G
Carbohydrate, by difference	23.9	G
Fiber, total dietary	6.2	G
Total Sugars	14.1	G

Vitamin C, total ascorbic acid	25.8	MG
Vitamin A, RAE	19.0	UG

Calcium, Ca	15.0	MG
Iron, Fe	2.2	MG
Magnesium, Mg	32.0	MG
Phosphorus, P	52.0	MG
Potassium, K	131	MG
Sodium, Na	4.0	MG
Zinc, Zn	0.43	MG
Copper, Cu	1.1	MG
Manganese, Mn	0.15	MG

Energy	462	kJ
Ash	0.40	G
Sucrose	12.5	G
Glucose	1.1	G
Fructose	0.50	G
Lactose	0	G
Maltose	0	G
Galactose	0	G
Retinol	0	UG
Carotene, beta	230	UG
Carotene, alpha	0	UG
Vitamin A, IU	383	IU
Fatty acids, total saturated	0.24	G
Fatty acids, total trans	0	G

Common Serving Sizes

Serving	Cal	Protein	Fat	Carbs
cup (114g)	127	2.6g	2.3g	27.2g

Scaled from Rowal (Raw)'s per-100g values using USDA portion data.

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Orange Juice Chilled Includes from Concentrate

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Orange Juice Chilled Includes from Concentrate

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Blackberries (Frozen, Unsweetened)

64 kcal1.18g protein

Blueberries Wild (Raw (alaska Native))

61 kcal1.22g protein

Raspberries Red (Frozen, Unsweetened)

56 kcal1.15g protein

Raspberries Puree with Seeds

55 kcal1.1g protein

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Nutrient Highlights

Rowal (Raw) is a excellent source of Vitamin C (29% DV) — see top foods ranked by Vitamin C
Rowal (Raw) is a excellent source of Fiber (22% DV) — see top foods ranked by Fiber
Rowal (Raw) is a good source of Iron (12% DV) — see top foods ranked by Iron

Dietary Considerations

Rowal (Raw) is naturally low in sodium at 4mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
The high fiber (6.2g) and low fat profile makes Rowal (Raw) a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

Rankings Among 8,262 USDA Foods

Fiber: top 8% (#661 of 8,262)
Vitamin C: top 8% (#661 of 8,262)
Magnesium: top 23% (#1,900 of 8,262)

Explore by Nutrient

Top foods in Protein Top foods in Fiber Top foods in Iron Top foods in Calcium Top foods in Potassium Top foods in Sodium Top foods in Vitamin C Top foods in Magnesium Top foods in Zinc

Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories111

% Daily Value*

Total Fat 2.0G3%

Cholesterol 0mg0%

Sodium 4.0MG0%

Total Carbohydrate 23.9G9%

Dietary Fiber 6.2G22%

Total Sugars 14.1G

Protein 2.3G5%

Vitamin D 0mcg0%

Calcium 15.0MG1%

Iron 2.2MG12%

Potassium 131MG3%

* The % Daily Value 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 167783.

View on USDA FoodData Central →