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Cereals and Grains  / Whole Grains

Job's tears grain Nutrition Facts

Adlay/Tigbe butil
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 368kcal / 2530kcal (14%)

Macronutrients

Total Fat
2.5 g/ 42g (5%)
low
Saturated Fat
0.28 g/ 20g (1%)
low
Cholesterol
0 mg/ 300mg (0%)
free
Unsaturated Fat
1.48 g
Total Carbohydrates
73.3 g/ 348g (21%)
Dietary Fiber
9 g/ 20g (45%)
high
Sugar
0.7 g/ 63g (1%)
Protein
13.1 g/ 71g (18%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.44 mg/ 1mg (36%)
high
Vitamin B2
0.11 mg/ 1mg (8%)
Vitamin B3
2.6 mg NE/ 16mg NE (16%)
source

Minerals

Calcium
63 mg/ 750mg (8%)
Iron
6.8 mg/ 12mg (56%)
high
Phosphorus
280 mg/ 700mg (40%)
high
Sodium
42 mg/ 1500mg (2%)
low
What is this food?
AI-assisted
Job’s tears (also called adlay or coix seed) is a grain used like rice or porridge. It’s naturally starchy, so it’s mainly a carb food, but it also has fiber that helps keep you full.
Why it matters to health
AI-assisted
Job’s tears can support digestion because it has about 9 g of dietary fiber per 100 g. The fiber also helps smooth out blood sugar rise after meals when you pair it with protein and vegetables. It provides energy (about 368 kcal per 100 g) and carbohydrates (about 73 g), so it works best as your carb portion in a balanced plate. It’s also low in fat and cholesterol, and sodium is relatively low (42 mg), which is helpful for everyday eating. To keep meals balanced, remember that being a grain means it can add up in calories if portions are too big—especially if you eat it often as a main carb.
Healthier tips
AI-assisted
  • Use it as your carb at one meal (rice or noodles, not both in large portions).
  • Build a balanced plate: add lean protein (fish, chicken, tofu, eggs) and non-starchy veggies (like pechay, kangkong, carrots, squash).
  • For snacks, choose smaller servings (e.g., a cup of porridge) and pair with protein if possible (like boiled egg or yogurt).
  • If you’re making sweet versions, go lighter on sugar/syrup—Job’s tears already has a little natural sweetness.
  • Because it’s high in fiber, increase gradually and drink enough water, especially if you’re not used to high-fiber foods.
Common Filipino dishes
Job’s tears (adlay) porridge, ginataang adlay with vegetables, adlay salad with veggies, adlay soup, arnibal/ sweet adlay dessert
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Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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