Turon is a popular Filipino street food consisting of a spring roll wrapper wrapped around a slice of banana or jackfruit that is then deep fried. It is a sweet and crunchy treat that is often sold by street vendors. While turon is delicious, many people wonder about its nutritional value. In this article, we will explore the different nutrients found in turon and how they contribute to your health.
Calories
One turon contains approximately 150 calories. This number will vary slightly depending on the size of the turon and how much oil it was fried in. The calories come mainly from carbohydrates found in the wrapper and the banana or jackfruit filling. The deep frying process also adds a significant number of calories from oil.
150 calories per turon is considered a moderate calorie snack. Eating just one or two turons is unlikely to greatly impact your daily calorie intake. However, be mindful of portion sizes, as constantly snacking on turon can cause you to consume excess calories.
Carbohydrates
The primary macronutrient found in turon is carbohydrates. The spring roll wrapper is made from wheat flour, which provides a high amount of carbohydrates. The banana or jackfruit filling also contain natural sugars and carbohydrates.
A single turon likely contains around 20-25 grams of total carbohydrates. The majority of these carbs come from the wrapper, which is essentially like eating a refined wheat product. The impact of the carbs on blood sugar levels will depend on the individual, but the refined carbs may cause spikes for some people.
Fiber
Turon contains a moderate amount of fiber, mainly coming from the banana or jackfruit filling. One medium banana contains about 3 grams of fiber. Jackfruit is also high in fiber, with one cup containing about 3 grams.
So in total, one turon likely provides around 3-4 grams of fiber. This is a significant amount from a small snack, providing 12-16% of the daily recommended fiber intake.
Fiber is important for digestive health. It helps keep you full between meals and prevents spikes in blood sugar.
Fat
The primary source of fat in turon comes from the cooking process – deep frying. The amount of fat absorbed will depend on how long it was fried and the type of oil used. On average, one turon contains around 8 grams of fat, most of which are unsaturated fats.
While deep frying increases the fat content, it only makes up around 50% of the total calories in turon. This is lower than many deep fried foods. Using healthier monounsaturated fats like peanut or olive oil can reduce the amount of saturated fat absorbed during frying.
Protein
Turon contains minimal amounts of protein. The wrapper contains trace amounts of protein from the wheat flour, estimated around 2 grams per turon. The banana and jackfruit fillings have even less.
In total, turon likely provides around 2-3 grams of protein per serving. This means turon is not a significant source of protein in the diet. To get adequate protein, you need to consume it from other foods and meals.
Vitamins and Minerals
Here is an overview of some of the key vitamins and minerals found in turon:
Vitamin B6
Banana filling provides vitamin B6. One medium banana contains about 0.5 mg or 25% of the RDI of vitamin B6. This vitamin is important for nerve cell function and energy metabolism.
Vitamin C
The wheat flour wrapper contains minimal vitamin C, but the banana provides about 10 mg or 10% of your daily needs. Vitamin C acts as an antioxidant and helps with iron absorption.
Manganese
Banana filling supplies a good amount of manganese, providing about 0.3 mg in one turon. Manganese is a mineral that assists with nutrient metabolism and bone health.
Magnesium
The wheat flour wrapper and banana both contribute small amounts of magnesium. One turon may provide around 40 mg or 10% of your RDI of this mineral.
Potassium
Bananas are well known for being high in potassium. One turon can supply around 450 mg or 10% of your potassium needs for the day. Potassium helps control blood pressure.
| Vitamin/Mineral | Amount in One Turon | % Daily Value |
|---|---|---|
| Vitamin B6 | 0.5 mg | 25% |
| Vitamin C | 10 mg | 10% |
| Manganese | 0.3 mg | 15% |
| Magnesium | 40 mg | 10% |
| Potassium | 450 mg | 10% |
Health Benefits
While turon is high in calories from fat and refined carbs, it does provide some important nutrients and health benefits, especially when made with a banana filling. Here are some of the key benefits:
Fiber
The fiber from the banana filling can help regulate digestion and prevent constipation. Fiber also slows digestion, leading to a more gradual rise in blood sugar.
Vitamin B6
The vitamin B6 in the banana promotes nerve cell communication and immune function. It also helps the body metabolize proteins and carbohydrates.
Antioxidants
The banana contains antioxidants like vitamin C and polyphenols that combat free radicals and reduce oxidative stress. Antioxidants may lower the risk of chronic diseases.
Potassium
The potassium in banana helps lower blood pressure by balancing fluid levels and relaxing blood vessels. An adequate intake of potassium is linked to a reduced risk of stroke.
Manganese
Manganese supports bone mineralization, metabolism, and blood sugar control. It also acts as an antioxidant and plays a role in immune function.
Downsides of Turon
While turon provides some nutritional value, there are some downsides to consider:
High in calories and fat
The combination of refined flour and deep frying significantly increases the calorie and fat content. Too much may lead to weight gain.
Refined carbohydrates
The wrapper is made with refined wheat flour, which spikes blood sugar rapidly after eating. Refined carbs provide empty calories.
Low in protein
With only 2-3 grams of protein per serving, turon is not a good source of this important macronutrient. Make sure to eat protein from other sources.
Low in micronutrients
Aside from a few vitamins and minerals like vitamin C, turon is relatively low in micronutrients and does not provide a well-rounded nutritional profile.
Ways to Make Turon Healthier
There are a few simple ways you can modify turon to make it more nutritious:
– Use whole wheat flour for the wrapper. This provides more fiber, protein, and micronutrients than refined white flour.
– Try baking instead of frying. Baking reduces the fat and calorie content significantly.
– Use less-processed fillings like fresh banana, jackfruit, or pineapple. Processed sugary jellies fillings are low in nutrients.
– Experiment with less ripe banana fillings. Greener bananas are lower in sugar and higher in resistant starch.
– Portion control. Stick to 1-2 turon per serving and avoid constant snacking on them.
Summary
Turon is a sweet fried snack that provides a quick energy boost from carbohydrates. It also supplies fiber, potassium, vitamin B6, vitamin C, and manganese from the banana filling. However, turon is high in calories and fat from the frying process and contains refined carbs. Enjoy turon in moderation as an occasional treat and focus on healthier preparation methods to maximize nutrition. Pair turon with protein and nutrient-dense foods to create a balanced diet.
