Rowal Calories and nutrition facts · Berries
- Carbs
- 24.8 g
- Fibre
- 8.7 g
- Sugars
- 19.7 g
- Protein
- 3.2 g
- Fat
- 2.8 g
Where the calories come from
Rowal has 155 kcal per serving (140 g), with 24.8 g carbs, 8.7 g fibre, 3.2 g protein and 2.8 g fat. 100 g has 110 kcal.
Share of your daily needs in one serving
How much is too much
About 472 g of rowal a day reaches the EU safe upper level for copper: 5 mg, the most an adult can have every day without risk of harm. That's 3.4 × serving (140 g).
Diet tags
Last updated November 10, 2026 · Where the data comes from
Get to know rowal in Nutriely
These numbers are one piece of the puzzle. Nutriely shows what it adds to your whole day, how much of it fits before a limit like saturated fat or sodium, and which foods fill the gaps it leaves.
Think you know basic nutrition? Take the quizHow it compares with other berries
Per 100 g, against the 33 berries in our catalog.
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Calories 110 kcal · typical 56 kcal
More calories than 91% of berries.
-
Fibre 6.2 g · typical 4.3 g
More fibre than 80% of berries.
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Vitamin C 25.8 mg · typical 23 mg
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Sugars 14.1 g · typical 7.3 g
More sugars than 87% of berries.
The bar shows this food; the line marks the typical (median) value of the category.
Nutrients in rowal
Pick an amount to see what it gives you. Tap a nutrient to learn what it does.
% of the daily value for a healthy adult. Your own needs depend on age, sex and activity.
Energy and macros
Vitamins
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Vitamin A (RAE) 19µg3% of daily
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Vitamin D no data
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Vitamin E no data
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Vitamin K no data
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Vitamin B1 no data
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Vitamin B2 no data
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Vitamin B3 (Niacin) equivalents no data
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Vitamin B6 no data
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Vitamin B9 (Folate) no data
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Vitamin B12 no data
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Vitamin C 26mg27% of daily
Minerals
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Salt 10mg0% of max
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Calcium 15mg2% of daily
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Chromium no data
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Copper 1.06mg82% of daily
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Fluoride no data
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Iodine no data
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Iron 2.20mg14% of daily
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Magnesium 32mg11% of daily
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Manganese 0.16mg5% of daily
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Molybdenum no data
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Phosphorus 52mg9% of daily
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Potassium 131mg4% of daily
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Selenium no data
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Sodium 4mg0% of max
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Zinc 0.43mg5% of daily
Carbohydrates
-
Starch no data
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Sugars 14g28% of max
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Added Sugars 0g0% of max
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Sucrose 13g
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Maltose 0g
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Fructose 0.50g
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Galactose 0g
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Glucose 1.10g
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Fibre, total 6g25% of daily
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Polyols no data
Fats
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Polyunsaturated fatty acids no data
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Omega-3 no data
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Alpha-linolenic acid no data
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EPA fatty acid no data
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DHA fatty acid no data
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Omega-6 no data
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Linoleic acid no data
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Arachidonic acid no data
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Monounsaturated fatty acids no data
-
Oleic acid no data
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Saturated fatty acids 0.25g1% of max
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Palmitic acid no data
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Stearic acid no data
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Cholesterol no data
Amino acids
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Histidine no data
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Isoleucine no data
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Leucine no data
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Lysine no data
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Methionine no data
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Cysteine no data
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Phenylalanine no data
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Tyrosine no data
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Tryptophan no data
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Threonine no data
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Valine no data
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Alanine no data
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Arginine no data
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Asparagine no data
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Aspartic acid no data
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Cystine no data
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Glutamic acid no data
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Glutamine no data
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Glycine no data
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Proline no data
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Serine no data
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Hydroxyproline no data
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Taurine no data
Amino acid data is mapped from the USDA database, for information only.
Rowal in other food databases
The same food in national food composition databases, next to ours. Per 100 g.
| Per 100 g | Nutriely | USDA |
|---|---|---|
| Energy (kcal) | 110 | 110 |
| Protein (g) | 2.3 | 2.3 |
| Fat (g) | 2 | 2 |
| Carbohydrates (g) | 18 | 18 |
| Sugars (g) | 14 | 14 |
| Fibre (g) | 6.2 | 6.2 |
USDA: “Rowal, raw”. Databases measure different samples, so some spread is normal. Nutriely's values are what the app uses. Sources and licences.
Similar berries
Closest in calories first.
Where the data comes from
How we combine and check nutrition data: Nutriely data sources.
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