scored 89/100
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.
24.8 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 89.
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.
High fiber content (6.2g per 100g) promotes beneficial gut microbiota diversity, improves stool bulk, and supports regular elimination while moderating blood sugar spikes
Vitamin C (25.8mg per 100g) is essential for collagen synthesis, neutrophil function, and antioxidant defense against pathogens and oxidative damage
Rowal'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 content (2.2mg per 100g) combined with vitamin C enhances heme-independent iron absorption, supporting hemoglobin formation and aerobic capacity
Tropical fruits like rowal contain polyphenolic compounds that neutralize reactive oxygen species, reducing inflammation and supporting healthy aging pathways
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
Breaks a fast
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
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.
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.
Rowal scores 89/100 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.
Not particularly. A 140 g serving provides about 3.2 g of protein (~6% of the 50 g daily value).
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).
In a 140 g serving, rowal is highest in Copper (~165% DV), Vitamin C (~40% DV), Iron (~17% DV), Vitamin A (~11% DV), Magnesium (~11% DV).
Not really. A 140 g serving has about 24.8 g of net carbs (33.5 g total minus 8.7 g fiber).
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
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.
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.
Encyclopedia entries that supply the same signature nutrients rowal contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients rowal contributes 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.