Rowal

Q: How many calories in 0.5 cup of rowal?

About 127 calories, with roughly 2.6g of protein. 0.5 cup weighs about 114g. Use the slider above for any other portion.

Grab-and-go fuel that has not been engineered into a snack.

111

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 4.0 oz

Calories

127

Protein

2.6g

Carbs

27.2g

Fat

2.3g

Protein 7% Carbs 78% Fat 15%

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Rowal is 14g of sugar, wrapped in 6.2g of fiber per 100g. That's what makes it not soda.

The fiber slows absorption; the sugar is not "free sugar" the way added sugar is. Whole fruit and juice are different foods nutritionally, even at the same sugar number.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 111 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Ripeness matters

A greener rowal has more starch and less sugar; a spotty one is the reverse. Total calories barely move, but if you are tracking blood sugar or fiber-vs-sugar ratio, ripeness is a real variable — not a rounding error.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber6.2 g22%

Sugar14.1 g—

Saturated fat0.245 g1%

Sodium4 mg0%

Potassium131 mg3%

Calcium15 mg1%

Iron2.2 mg12%

Magnesium32 mg8%

Zinc0.43 mg4%

Vitamin C25.8 mg29%

Vitamin A19 mcg2%

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Orange Peel

14 fewer calories per 100g.

Cal97 Protein1.5 g Fat0.2 g

Banana

22 fewer calories per 100g.

Cal89 Protein1.1 g Fat0.3 g

Avocado

49 more calories per 100g · +13g fat.

Cal160 Protein2 g Fat14.7 g

Common questions

The stuff people actually ask.

How many calories in 0.5 cup of rowal?

About 127 calories, with roughly 2.6g of protein. 0.5 cup weighs about 114g. Use the slider above for any other portion.

Does a ripe rowal have more calories?

Barely. As fruit ripens, starch converts to sugar — same calories, different molecule. What changes: sweeter taste, faster blood-sugar rise, softer texture. Total calories move maybe 3–5%.

Is rowal actually healthy, or is that marketing?

By the numbers on this page: fiber, vitamin C, potassium; sugar comes with its brake pedal (fiber).

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