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Portaka
In season: Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Portaka (130 g) has 61 calories. That works out to 47 calories per 100 g. It contains 15.3 g of carbs, 1.2 g of protein, 0.1 g of fat and 3.1 g of fiber. Its 69.2 mg of Vitamin C covers 77% of the Daily Value. Its glycemic index is 43 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 130 g
61
KCAL / 130G
Carbs
15.3g
· 6% DV
Protein
1.2g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 91% · Protein 7% · Fat 2%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 61 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 15.3 g | 6% |
| Fiber | 3.1 g | 11% |
| Protein | 1.2 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 130 g | 61 kcal |
| 1 slice (thin) | 30 g | 14 kcal |
| 1 slice (thick) | 50 g | 24 kcal |
| 100 g | 100 g | 47 kcal |
| 1 piece (small) | 100 g | 47 kcal |
| 1 piece (large) | 180 g | 85 kcal |
| 1 cup (chopped) | 180 g | 85 kcal |
| 1 serving (large) | 200 g | 94 kcal |
Calculated from 47 calories per 100 g.
Yes, Portaka is a fruit that provides fibre and vitamin C. Eating it whole also gives you its pulp; it does not, by itself, prevent or cure illness.
Portaka can taste bitter because of compounds in the white pith, peel, or seeds, and some varieties naturally have a more bitter flavour. Removing the pith and seeds may mellow it, while bitter fruit is still usable in cooking.
Yes, the white pith on Portaka is edible and contains fibre. It may taste bitter, but there is no need to remove every bit of it; keeping some on the segments is an easy way to eat the fruit whole.
Yes, accidentally swallowing a few Portaka seeds is generally not harmful, but they can be hard and bitter. Remove them for a more pleasant snack, and take them out before serving Portaka to young children.
Choose Portaka that feels heavy for its size, is firm, and has a fresh citrus scent. Colour alone is not a reliable ripeness test; avoid fruit with mould, mushy spots, or damaged areas.
Keep Portaka in a cool, dry place if you plan to eat it soon, or refrigerate it to keep it fresh longer. Store it unwashed and discard fruit that develops mould or soft, rotten patches.
Yes, Portaka can be frozen in segments, slices, or as juice. Its texture becomes softer after thawing, so frozen Portaka works best in smoothies, sauces, and recipes rather than as a fresh-textured snack.
Yes, rinse Portaka under running water even if you will peel it. Cutting or peeling an unwashed fruit can transfer dirt and microbes from the outside to your hands, knife, or edible flesh.
Whole Portaka is usually the more filling choice because it retains the fruit’s pulp and fibre. Juice is easier to drink quickly, and pressing several fruits into one glass makes it easier to consume more than intended.
Dogs can have a small piece of Portaka flesh as an occasional treat, but remove the peel and seeds first. The acidic fruit may upset some dogs’ stomachs, so stop offering it if your dog reacts poorly.
Vitamins
Vitamin C
69.16mg · 77% DV
Folate
39µg · 10% DV
B1
0.11mg · 9% DV
B5
0.33mg · 7% DV
Minerals
Potassium ⭐
235mg · 7% DV
Copper
0.06mg · 7% DV
Calcium
52mg · 5% DV
Magnesium
13mg · 3% DV
Sodium
0mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 61 calories in 1 piece (medium) (130 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Portaka is a juicy citrus fruit with segments that are easy to eat once peeled. It can be enjoyed fresh or squeezed for juice, and citrus fruits are commonly served at breakfast or as a simple snack in many parts of the world. Its bright, sweet-tart flavour also works well in fruit salads.
Portaka is mostly water and carbohydrates, with 2.4 g of fibre per 100 g. Eating it whole rather than drinking its juice retains the fibre and makes for a more satisfying snack. Pair it with yoghurt or a handful of nuts for a simple, balanced bite.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.02g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.