86
Fruit
Rowal
86/ 100
Rowal is a lesser-known tropical fruit rich in fiber and vitamin C, offering significant digestive and immune support with a nutrient-dense, low-calorie profile.
Nutrition · per ~140 g serving · ≈ 1 medium piece
🔥 Calories
155/ 2000 kcal day
🥩Protein3.2 g6% DV
🍞Carbs33.5 g12% DV
🥑Fat2.8 g4% DV
🌿Fiber8.7 g31% DV
≈ 25g net carbs · carbs − fiber
Vitamins
- Vitamin C36.1 mg40% DV
- Vitamin A26.6 iu<1% DV
Minerals
- Copper1.5 mg165% DV
- Iron3.1 mg17% DV
- Magnesium44.8 mg11% DV
- Manganese0.22 mg9% DV
- Phosphorus72.8 mg6% DV
- Zinc0.60 mg5% DV
- Potassium183.4 mg4% DV
- Calcium21.0 mg2% DV
- Sodium5.6 mg<1% DV
Other
- Saturated Fat0.34 g
BioactivesEstimated
- Polyphenols~210 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA FDC · 167783
Score · 86/100
Nutrient Density27.5 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality6.1 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content10.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives11.0 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Copper118% DV
- Vitamin C29% DV
- Iron12% DV
- Magnesium8% DV
- Manganese7% DV
Overview
Rowal is a tropical fruit native to Southeast Asia, valued in traditional medicine and gaining recognition in global health communities for its exceptional nutritional density. Per 100g, it delivers 6.2g of fiber—supporting gut health and metabolic regulation—alongside 25.8mg of vitamin C for immune function and collagen synthesis. The fruit is notably high in copper (1.06mg), an essential mineral for iron metabolism, antioxidant enzyme production, and connective tissue formation. With only 111 calories and 2.0g fat, rowal provides substantial micronutrient value without caloric burden, making it ideal for longevity-focused dietary patterns. The presence of bioactive polyphenols in rowal (typical of tropical fruits) contributes antioxidant protection against oxidative stress and cellular aging. Iron content (2.2mg) is particularly noteworthy for plant-based eaters, supporting oxygen transport and energy metabolism. Traditional use suggests digestive benefits, likely driven by high fiber content and potential antimicrobial compounds. Rowal fits well into whole-food, plant-forward diets aimed at extending healthspan through nutrient density and disease prevention.
Health Benefits (5)
- Enhanced digestive health and metabolic regularitystrongHigh fiber content (6.2g per 100g) promotes beneficial gut microbiota diversity, improves stool bulk, and supports regular elimination while moderating blood sugar spikes
- Immune system fortificationstrongVitamin C (25.8mg per 100g) is essential for collagen synthesis, neutrophil function, and antioxidant defense against pathogens and oxidative damage
- Copper-dependent antioxidant enzyme activitymoderateRowal's exceptional copper content (1.06mg per 100g) serves as a cofactor for superoxide dismutase and cytochrome c oxidase, critical for mitochondrial energy production and free-radical scavenging
- Iron bioavailability and oxygen transportmoderateIron content (2.2mg per 100g) combined with vitamin C enhances heme-independent iron absorption, supporting hemoglobin formation and aerobic capacity
- Cellular protection through polyphenol antioxidantsemergingTropical fruits like rowal contain polyphenolic compounds that neutralize reactive oxygen species, reducing inflammation and supporting healthy aging pathways
Food Pairings
- ·Pair with iron-rich legumes (beans, lentils) because vitamin C in rowal significantly enhances non-heme iron absorption, critical for plant-based diets
- ·Combine with healthy fats (nuts, seeds, avocado) to improve fat-soluble micronutrient absorption and create sustained satiety
- ·Eat with copper-antagonistic foods like high-dose zinc supplements separately; consume rowal with copper-synergistic foods like mushrooms or whole grains for mineral balance
- ·Pair with fermented foods (yogurt, kefir, sauerkraut) to enhance fiber's prebiotic effect on beneficial gut bacteria colonization
Practical Tips
- ·Select firm rowal fruits with unblemished skin; store at room temperature until ripe (indicated by slight give when pressed), then refrigerate for up to 5-7 days to extend shelf life
- ·Consume rowal with skin when possible to maximize fiber intake; wash thoroughly under running water before eating to reduce surface bacteria
- ·Blend rowal into smoothies with collagen peptides or bone broth to synergize copper and vitamin C for optimal connective tissue synthesis
- ·Eat rowal whole or as fresh juice within 30 minutes of preparation to preserve heat-sensitive vitamin C; avoid prolonged heating which degrades micronutrient content
- ·For iron optimization, consume rowal in afternoon meals alongside plant-based protein sources; separation from calcium-rich foods by 2+ hours minimizes competitive absorption
Optimal Timing
☀️
midday
Best with food
Midday consumption allows full digestion window before evening and maximizes absorption of iron and copper in conjunction with other daily nutrient intake; supports stable blood glucose through afternoon without interfering with sleep
While rowal contains minimal fat and can technically be consumed during intermittent fasting windows, its 23.9g carbohydrate content may mildly elevate glucose; best suited for post-fast meals or within eating windows to maximize nutrient utilization and satiety signaling
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow rowal stacks up
Compared to other fruits
Per 100 g of the default form. Bars show how much higher or lower rowal is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#84 of 96
111kcalvs77.7kcal avg
+43% above category average
Protein#8 of 96
2.3gvs1.1g avg
+101% above category average
Fiber#10 of 96
6.2gvs3.1g avg
+99% above category average
Copper#1 of 78
1.1mgvs0.1mg avg
+927% above category average
Vitamin C#35 of 93
25.8mgvs47.9mg avg
-46% below category average
Iron#6 of 84
2.2mgvs0.7mg avg
+200% above category average
Magnesium#12 of 85
32mgvs20.2mg avg
+59% above category average
Common questions
What people ask about rowal
What is rowal?
Rowal is classified as a fruit. Rowal is a lesser-known tropical fruit rich in fiber and vitamin C, offering significant digestive and immune support with a nutrient-dense, low-calorie profile.
Is rowal healthy?
Rowal scores 86/100 in Formulate, making it a great choice. Its strongest contributions come from Copper, Vitamin C, Iron. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is rowal high in protein?
Not particularly. A 140 g serving provides about 3.2 g of protein (~6% of the 50 g daily value).
Is rowal high in fiber?
Yes — it's a high-fiber food. A 140 g serving provides about 8.7 g of fiber (~31% of the 28 g daily value).
What vitamins and minerals are in rowal?
In a 140 g serving, rowal is highest in Copper (~165% DV), Vitamin C (~40% DV), Iron (~17% DV), Magnesium (~11% DV).
Is rowal keto-friendly?
Not really. A 140 g serving has about 24.8 g of net carbs (33.5 g total minus 8.7 g fiber).
When is the best time to eat rowal?
Best in the midday. Midday consumption allows full digestion window before evening and maximizes absorption of iron and copper in conjunction with other daily nutrient intake; supports stable blood glucose through afternoon without interfering with sleep
How much rowal should I eat?
A typical serving is around 140 g (~155 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating rowal alongside several other fruit sources.
What pairs well with rowal?
Rowal pairs nicely with: Pair with iron-rich legumes (beans, lentils) because vitamin C in rowal significantly enhances non-heme iron absorption, critical for plant-based diets; Combine with healthy fats (nuts, seeds, avocado) to improve fat-soluble micronutrient absorption and create sustained satiety; Eat with copper-antagonistic foods like high-dose zinc supplements separately; consume rowal with copper-synergistic foods like mushrooms or whole grains for mineral balance; Pair with fermented foods (yogurt, kefir, sauerkraut) to enhance fiber's prebiotic effect on beneficial gut bacteria colonization.
Related supplements
Supplements that mirror Rowal's nutrient profile
Encyclopedia entries that supply the same signature nutrients rowal contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Rowal
These are the nutrients rowalcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.