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Palauan Nutrition Facts

Galiang/Swamp taro
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 75%
Calories 153kcal / 2530kcal (6%)

Macronutrients

Total Fat
0.2 g/ 42g (0.48%)
low
Cholesterol
0 mg/ 300mg (0%)
Total Carbohydrates
37.3 g/ 348g (10%)
Dietary Fiber
5.4 g/ 20g (27%)
source
Sugar
0.5 g/ 63g (0.79%)
free
Protein
0.5 g/ 71g (0.7%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
10 mg/ 70mg (14%)
Vitamin B1
0.23 mg/ 1mg (19%)
source
Vitamin B2
0.02 mg/ 1mg (1%)
Vitamin B3
0.8 mg NE/ 16mg NE (5%)

Minerals

Calcium
232 mg/ 750mg (30%)
source
Iron
1.8 mg/ 12mg (15%)
Phosphorus
10 mg/ 700mg (1%)
Sodium
14 mg/ 1500mg (0.93%)
very low
What is this food?
AI-assisted
Palauan (also called bottle gourd) is a starchy, watery vegetable used as a viand or soup ingredient. Per 100g, it provides about 153 kcal and 37.3g carbohydrates, with 5.4g fiber and low fat.
Why it matters to health
AI-assisted
Palauan can fit well in daily meals because it has dietary fiber (helps you feel full and supports regular digestion) and very low fat and low sodium (14mg per 100g). It also has natural carbs, so it’s best to pair it with lean protein (like fish, chicken, tofu) and healthy fats in small amounts. Since it’s a carbohydrate-containing vegetable, portion size matters—especially if you’re having it at multiple meals or with other starchy foods like rice and noodles.
Healthier tips
AI-assisted
  • Use palauan as a viand base: add fish/tofu/chicken and lots of non-starchy veggies (e.g., pechay, kangkong, carrots).
  • For a balanced plate: aim for 1/2 plate veggies (including palauan), 1/4 protein, and 1/4 rice or other carbs.
  • Watch cooking add-ons: go easy on salty sauces and too much oil; choose garlic, onion, herbs, and broth for flavor.
  • If you’re having palauan for lunch, consider lighter carb portions for dinner (or keep dinner more veggie-and-protein focused).
Common Filipino dishes
Ginataang palauan, Palauan with shrimp, Palauan soup, Pinakbet with palauan, Adobong palauan
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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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