Recipes · Indonesian · Salads
Rujak (Spicy Fruit Salad)
One serving has 215 kcal and 2 g protein, and at least a fifth of a woman's daily need of vitamin C (135%), manganese (34%), copper (24%) and fiber (20%). Ready in 15 minutes.
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- Preparation: 15 min
- Makes: 1 serving (298 g)
- Difficulty: Easy
- Diets: Pescatarian, Dairy-free
- Contains: gluten, shellfish
Ingredients
- 60 g Papaya, raw
- 60 g Mango, raw
- 50 g Pineapple, raw
- 50 g Jicama, raw
- 40 g Cucumber, raw
- 20 g Sugar, brown
- 10 g Tamarind pulp
- 5 g Chili peppers, red, raw
- 2 g Oyster sauce
- 0.5 g Salt
Method
- Peel and cut the papaya, mango, pineapple, jicama and cucumber into bite-sized chunks or thin wedges.
- Pound or blend the palm sugar, tamarind pulp, chili, shrimp paste (oyster sauce stand-in) and salt with 20 g water into a thick, spicy-sweet-sour paste.
- Toss the mixed fruit and cucumber with the paste until everything is well coated.
- Serve immediately at room temperature, ideally with the dressing pounded to order so the fruit stays crisp.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 215 kcal | 10% |
| Carbohydrates | 54.4 g | |
| Water | 238 mL | |
| Fiber | 5.9 g | 20% |
| Protein | 2.1 g | 4% |
| Tryptophan | 0.02 g | |
| Threonine | 0.06 g | |
| Isoleucine | 0.05 g | |
| Leucine | 0.08 g | |
| Lysine | 0.11 g | |
| Methionine | 0.02 g | |
| Cystine | 0.01 g | |
| Phenylalanine | 0.05 g | |
| Tyrosine | 0.03 g | |
| Valine | 0.07 g | |
| Histidine | 0.03 g | |
| Fat | 0.62 g | |
| Monounsaturated | 0.16 g | |
| Polyunsaturated | 0.15 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.07 g | |
| Saturated | 0.16 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 63 mg | 6% |
| Copper | 0.22 mg | 24% |
| Iron | 1.3 mg | 7% |
| Magnesium | 48 mg | 15% |
| Manganese | 0.61 mg | 34% |
| Phosphorus | 51.7 mg | 7% |
| Potassium | 505 mg | 11% |
| Selenium | 1.7 µg | 3% |
| Sodium | 266 mg | |
| Zinc | 0.35 mg | 4% |
| Thiamin (vitamin B1) | 0.14 mg | 13% |
| Riboflavin (vitamin B2) | 0.1 mg | 9% |
| Niacin (vitamin B3) | 1.3 mg | 9% |
| Pantothenic acid (vitamin B5) | 0.56 mg | 11% |
| Pyridoxine (vitamin B6) | 0.23 mg | 18% |
| Folate (vitamin B9) | 68.8 µg | 17% |
| Cobalamin (vitamin B12) | 0.01 µg | 0% |
| Choline | 22.1 mg | 5% |
| Vitamin A | 67.2 µg | 10% |
| Vitamin C | 101 mg | 135% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 12.1 µg | 13% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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