Panggi Nutrition Facts: Calories, Macros & Health Benefits
Summary: Panggi contains 180 calories, 6.5g protein, 15g carbs, and 10g fat per 2 pieces (30g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — 2 pieces (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 180 kcal | 9% |
| Protein | 6.5g | 13% |
| Carbohydrates | 15.0g | 5% |
| Total Fat | 10.0g | 13% |
| Fiber | 3.0g | 11% |
| Sugar | 2.0g | -- |
| Saturated Fat | 2.5g | 12% |
| Sodium | 15.0mg | 1% |
| Potassium | 2.0mg | 0% |
| Calcium | 45.0mg | 3% |
| Iron | 280.0mg | 1556% |
| Magnesium | 1.2mg | 0% |
| Zinc | 120.0mg | 1091% |
| Vitamin C | 0.15mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Vitamin B6 | 1.5mg | 88% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 20.0mcg | 5% |
| Vitamin E | 1.0mg | 7% |
| Phosphorus | 5.0mg | 0% |
Is Panggi Good for You?
Panggi provides 180 calories per 2 pieces (30g) with 6.5g protein, 15g carbohydrates, and 10g fat. It is a source of saturated fat (12% dv), iron (1556% dv), zinc (1091% dv).
Panggi (Pangium edule) is a tropical tree seed also known as keluak or football fruit. The fermented/processed seeds are used as a flavoring and ingredient in Southeast Asian cuisines, particularly in Indonesian rawon and Filipino dishes.
Key Health Benefits of Panggi
- Saturated Fat (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1556% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1091% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (88% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 6.5g protein per serving to support satiety and muscle maintenance.
How to Track Panggi Nutrition with Gram
Use Gram to log panggi and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in panggi?
Panggi contains 180 calories per 2 pieces (30g).
How much protein is in panggi?
Panggi provides 6.5g of protein per 2 pieces (30g).
How many carbs are in panggi?
Panggi has 15g of carbohydrates per 2 pieces (30g).
Is panggi good for tracking nutrition?
Yes. Panggi can be logged by calories, macros, and micronutrients in the Gram app.
How should I use panggi in a meal plan?
Use Panggi as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track panggi and thousands of other foods with the Gram app.