Rowal has 111 kcal and 6.2 g fiber per 100 g. A rare berry-like fruit with high fiber. Almost never available commercially — if you find it, weigh the edible portion.
How should I track Rowal?
Rowal is high in fiber. When tracking Rowal, weigh the edible portion — after peeling, coring, or removing seeds. The part you throw away does not count, but it can make up 20–40% of the total weight depending on the fruit. A systematic review (Whitton et al., Adv Nutr 2022) found that fruits are among the most commonly misestimated food groups. One more thing to watch: fresh and dried versions have very different calorie density. A handful of dried fruit can have the same calories as a whole bowl of fresh — always double-check which form you are logging.