Pili Nut & Ube Velvet Superfood Drink: Health Benefits, Nutrition Facts, and Whole Health Flexi-Plan Guide
🌸 Pili Nut & Ube Velvet Superfood Drink: The Complete Health Guide
Food is more than fuel—it’s a daily investment in your long-term health. When a recipe blends powerful nutrients with taste and cultural richness, it becomes more than a meal—it becomes medicine. The Pili Nut & Ube Velvet Superfood Drink is one such fusion: creamy pili nuts paired with earthy-sweet purple yam (ube). Both ingredients are gluten-free, nutrient-dense, and celebrated across traditional diets for their healing properties.
This article dives deep into the science-backed health benefits of pili nuts and ube, aligned with the Whole Health Flexi-Plan diet. Instead of focusing on recipes, we’ll explore how each component nourishes the body, supports key systems, and contributes to a flexible, sustainable lifestyle plan.
If you’re searching for a gluten-free, plant-based superfood option that improves gut health, supports heart function, balances blood sugar, and fuels energy, this guide is for you.
🥥 1. What is the Pili Nut & Ube Velvet Superfood Drink?
The Pili Nut & Ube Velvet drink is a plant-based, dairy-free “velvet milk” made by blending pili nuts (an ultra-creamy nut native to Southeast Asia) with steamed ube (purple yam). Together, they create a nutrient-dense elixir naturally rich in:
- Healthy fats that support brain and heart function
- Antioxidants that fight inflammation and oxidative stress
- Fiber for gut microbiome balance
- Magnesium, calcium, and potassium for bone and heart health
- Complex carbohydrates that provide slow-release energy
This combination makes it not only delicious but also a functional food—designed to nourish, heal, and energize.
🌰 2. Pili Nuts: The Buttery Superfood of Southeast Asia
1. Nutrient Density of Pili Nuts
Pili nuts are among the highest-fat nuts in the world, but unlike processed oils, their fats are largely monounsaturated and polyunsaturated fatty acids—the same heart-healthy fats found in olive oil. A 28g (1 oz) serving provides:
- Fat: 23g (with over 8g monounsaturated)
- Protein: 3g
- Magnesium: 86mg (~20% DV)
- Thiamine (B1): 0.2mg (~15% DV)
- Vitamin E: 0.7mg (antioxidant support)
These nutrients support brain health, cardiovascular resilience, and energy metabolism.
2. Health Benefits of Pili Nuts
a. Heart Health
- Rich in oleic acid, pili nuts lower LDL (“bad”) cholesterol and support HDL (“good”) cholesterol levels.
- Their magnesium content improves vascular relaxation and reduces blood pressure.
b. Brain & Nervous System Function
- Magnesium + Vitamin E combination improves nerve conduction and protects brain cells from oxidative stress.
- Thiamine (B1) plays a critical role in energy metabolism and neurotransmitter synthesis.
c. Energy and Satiety
- The high fat-to-carb ratio provides sustained energy release, stabilizing blood sugar levels.
- Useful in weight management within low-carb or keto-adapted Whole Health Flexi-Plan frameworks.
d. Gut and Digestive Health
- The fats act as prebiotics for certain gut microbes.
- Their low-carb profile reduces fermentable sugars that can irritate sensitive digestive systems (beneficial for gluten intolerance, IBS, and gut healing).
🍠 3. Ube (Purple Yam): The Antioxidant Powerhouse
1. Nutrient Profile of Ube
Ube is not just a vibrant purple root—it’s a nutritional powerhouse. One cup of cooked ube provides:
- Calories: 140
- Carbohydrates: 27g (complex, slow-digesting)
- Fiber: 4g
- Vitamin C: 40% DV
- Vitamin A: 20% DV
- Potassium: 440mg (~10% DV)
- Anthocyanins: powerful antioxidant pigments responsible for its purple hue.
2. Health Benefits of Ube
a. Antioxidant & Anti-Inflammatory Support
- Anthocyanins (the same compounds found in blueberries) reduce oxidative stress, lower inflammation, and may protect against chronic diseases like heart disease and cancer.
b. Gut & Digestive Balance
- High fiber nourishes beneficial gut bacteria.
- Promotes satiety, helping with weight management and insulin resistance (important in Whole Health Flexi-Plan).
c. Blood Sugar Control
- Unlike refined carbs, ube has a low glycemic index. Its fiber slows glucose absorption, preventing blood sugar spikes.
d. Immunity & Skin Health
- Vitamin C supports collagen synthesis, wound healing, and immune defense.
- Vitamin A nourishes skin, eyes, and mucous membranes.
🌿 4. Synergy: Pili Nuts + Ube Together
When pili nuts and ube are combined, their nutritional strengths amplify:
- Fats + Fiber Combo: Fats from pili nuts slow down the digestion of carbs in ube → steady energy and better blood sugar control.
- Antioxidant + Vitamin E Blend: Ube’s anthocyanins and Vitamin C work with pili nut Vitamin E for supercharged free radical defense.
- Gut Health Optimization: Fiber from ube + fat-based prebiotic effect from pili nuts create a microbiome-friendly elixir.
This is why the Pili Nut & Ube Velvet Superfood Drink fits seamlessly into the Whole Health Flexi-Plan diet—it’s designed to balance energy, fight inflammation, and enhance digestion.
📌 5. Alignment with the Whole Health Flexi-Plan
The Whole Health Flexi-Plan emphasizes flexibility, gut health, and anti-inflammatory eating. The Pili Nut & Ube Velvet drink is compatible with:
- Gluten-Free Diets (100% safe for celiac or gluten sensitivity)
- Plant-Based Diets (entirely vegan if sweetened with maple syrup or stevia)
- Paleo/Keto Variations (adjust ube amount for lower carb intake)
- Anti-Inflammatory Diets (thanks to antioxidants and healthy fats)
- Menopause & Metabolic Health (magnesium, anthocyanins, and fiber balance hormones and insulin sensitivity)
❤️ 6. Heart Health Benefits: Cholesterol, Blood Pressure, and Circulation
Heart disease remains the leading cause of mortality worldwide, but nutrition plays a powerful role in prevention. The Pili Nut & Ube Velvet Superfood Drink provides a unique synergy of nutrients that directly support cardiovascular health.
Monounsaturated and Polyunsaturated Fats (from Pili Nuts):
- Studies published in the American Journal of Clinical Nutrition show that replacing saturated fats with monounsaturated fats improves lipid profiles, reducing LDL (“bad cholesterol”) while raising HDL (“good cholesterol”).
- Pili nuts are among the richest sources of heart-friendly fats, delivering a creamy alternative to processed dairy or heavy cream.
Magnesium for Blood Pressure:
- Magnesium deficiency is strongly linked to hypertension. Each serving of pili nuts provides nearly 20% of daily magnesium needs.
- Magnesium acts as a natural vasodilator, helping blood vessels relax and improving circulation.
Anthocyanins from Ube:
- Anthocyanins, the purple pigments in ube, have been associated with reduced risk of atherosclerosis.
- These antioxidants inhibit oxidative stress on arterial walls, reducing plaque buildup.
Potassium Balance:
- Ube provides ~440mg of potassium per cup. Potassium offsets sodium’s effects, lowering blood pressure and protecting against stroke.
💡 Whole Health Flexi-Plan Insight:
For individuals on a heart-health phase of the Flexi-Plan, incorporating Pili Nut & Ube Velvet can reduce reliance on dairy-based creamers, deliver steady energy, and support cholesterol management without medication in early stages of risk.
🧠 7. Brain and Cognitive Support
Cognitive decline is not inevitable with age—nutrition plays a central role in protecting memory, focus, and long-term brain health.
Magnesium for Neuroprotection:
- Magnesium regulates neurotransmitter release and NMDA receptor activity in the brain, both critical for learning and memory.
- Research in Neuron journal highlights that magnesium supplementation improves synaptic plasticity and long-term memory.
Thiamine (Vitamin B1) from Pili Nuts:
- Essential for glucose metabolism in the brain. Deficiency leads to memory impairment and fatigue.
- Pili nuts offer natural thiamine, fueling the brain’s primary energy pathways.
Vitamin E Protection:
- Fat-soluble antioxidant Vitamin E, present in pili nuts, reduces oxidative damage in brain tissues, lowering risk of Alzheimer’s and Parkinson’s.
Anthocyanins for Memory:
- Ube’s anthocyanins cross the blood-brain barrier, improving neuronal signaling.
- A Journal of Agricultural and Food Chemistry study demonstrated that anthocyanins enhance memory and prevent age-related cognitive decline.
💡 Whole Health Flexi-Plan Insight:
For the mental clarity & focus phase, this superfood drink can replace coffee creamers while providing antioxidant-rich brain support without the caffeine crash.
🌿 8. Gut Health and Digestive Wellness
The gut is often called the “second brain”, influencing immunity, mood, and metabolism. The Pili Nut & Ube Velvet Drink is a powerful gut ally.
Fiber-Rich Ube:
- Ube contains ~4g fiber per cup, feeding beneficial bacteria like Bifidobacterium and Lactobacillus.
- Prebiotic fiber supports short-chain fatty acid (SCFA) production, which reduces colon inflammation and strengthens the intestinal lining.
Healthy Fats from Pili Nuts:
- While nuts are not typically labeled prebiotic, the unique fat profile in pili nuts supports microbial diversity.
- Healthy fats reduce gut permeability (“leaky gut”), improving digestion for those with gluten intolerance.
Antioxidants & Gut Lining:
- Anthocyanins from ube act as antioxidants in the gut, protecting the mucosal lining from oxidative stress caused by processed foods, alcohol, or medications.
Low Allergen Risk:
- Pili nuts are less allergenic than almonds or peanuts, making them ideal for sensitive digestive systems.
💡 Whole Health Flexi-Plan Insight:
For the gut-healing phase, this drink can be included as a gentle, gluten-free, anti-inflammatory option that restores microbial balance and supports digestion.
🩸 9. Blood Sugar Balance and Weight Management
Balancing blood sugar is essential for weight management, preventing type 2 diabetes, and improving energy stability. The unique combination of pili nuts and ube makes this drink a blood sugar-friendly option.
Low Glycemic Index (GI) of Ube:
- Ube is digested slowly due to its fiber and resistant starch, resulting in a low GI effect.
- Prevents rapid glucose spikes, unlike refined carbs such as white rice or potatoes.
Satiety from Pili Nut Fats:
- Healthy fats slow gastric emptying, helping individuals feel fuller for longer.
- This satiety effect reduces cravings and lowers daily calorie intake—essential for weight control.
Magnesium & Insulin Sensitivity:
- Research in Diabetes Care found that magnesium improves insulin sensitivity.
- Pili nuts deliver ~86mg per ounce, supporting better blood sugar control.
Balanced Energy Release:
- The fats + carbs + fiber matrix ensures steady fuel, making it suitable as a meal replacement or post-exercise recovery drink.
💡 Whole Health Flexi-Plan Insight:
For the weight loss phase, this drink replaces sugary lattes and smoothies while maintaining satisfaction and blood sugar balance.
🌟 10. Skin, Hair, and Beauty Benefits
Nutrition is reflected in our skin, hair, and nails. The Pili Nut & Ube Velvet Superfood Drink provides a nutrient blend for inner and outer radiance.
Vitamin C + Collagen Support:
- Ube provides ~40% DV vitamin C per cup, essential for collagen synthesis.
- Collagen supports firm skin, strong nails, and wound healing.
Vitamin A for Skin Glow:
- Beta-carotene in ube converts to vitamin A, which enhances skin tone and reduces acne by regulating oil production.
Vitamin E Anti-Aging Power:
- Found in pili nuts, Vitamin E prevents oxidative stress in skin cells, reducing wrinkles and protecting against UV damage.
Anthocyanins for Skin Elasticity:
- These purple pigments improve microcirculation, nourishing skin and reducing dark spots.
Healthy Fats for Hair Health:
- Monounsaturated fats strengthen hair follicles and prevent dryness.
💡 Whole Health Flexi-Plan Insight:
For the beauty & vitality phase, the Pili Nut & Ube Velvet drink is a functional beauty elixir that nourishes skin and hair from within.
🦴 11. Bone, Muscle, and Hormonal Health
Strong bones, resilient muscles, and balanced hormones are essential for long-term vitality—especially for women 40+ navigating perimenopause and menopause. The Pili Nut & Ube Velvet Superfood Drink offers critical nutrients for this stage of life.
Magnesium for Bone Integrity
- Magnesium regulates calcium transport, preventing bone loss and osteoporosis.
- According to The Journal of Nutrition, low magnesium intake accelerates bone thinning in postmenopausal women.
- Pili nuts provide nearly 20% DV magnesium per serving, making them one of the richest natural sources.
Potassium and Bone Alkalinity
- Ube’s potassium reduces urinary calcium loss, supporting bone density.
- A study in Osteoporosis International confirmed that potassium-rich diets lower fracture risk.
Protein and Muscle Health
- Pili nuts provide plant-based protein that helps repair and maintain muscle tissue.
- Combined with carbohydrates from ube, this drink is excellent for post-exercise recovery.
Hormonal Balance
- Magnesium supports adrenal function and reduces cortisol (stress hormone).
- Healthy fats from pili nuts aid hormone synthesis, including estrogen and progesterone.
💡 Whole Health Flexi-Plan Insight:
In the menopause & hormone-balancing phase, this drink supports bone health, stabilizes mood, and aids muscle recovery while remaining gluten-free and anti-inflammatory.
🛡️ 12. Immune System and Inflammation Control
A strong immune system and reduced inflammation are cornerstones of the Whole Health Flexi-Plan diet. The Pili Nut & Ube Velvet drink strengthens defenses naturally.
Vitamin C & Immunity
- One cup of ube provides ~40% DV vitamin C.
- Vitamin C boosts white blood cell production and enhances the activity of phagocytes that engulf harmful microbes.
Vitamin A for Mucosal Protection
- Ube’s beta-carotene (Vitamin A precursor) supports mucous membranes—key for respiratory and gut immunity.
Anthocyanins and Anti-Inflammatory Action
- Anthocyanins in purple yam inhibit pro-inflammatory cytokines (TNF-α, IL-6).
- A Food & Function study confirmed anthocyanins improve immune response while reducing chronic inflammation.
Vitamin E as an Antioxidant Shield
- Pili nuts supply Vitamin E, protecting immune cells from oxidative damage.
Magnesium and Stress Immunity
- Chronic stress weakens immunity, but magnesium helps regulate the hypothalamic-pituitary-adrenal (HPA) axis, reducing immune suppression.
💡 Whole Health Flexi-Plan Insight:
During the immune-strengthening phase, this drink can be consumed daily to fortify the body against seasonal illnesses and chronic inflammation.
🔄 13. Pili Nut & Ube Velvet vs. Other Superfood Drinks
To understand why this superfood drink stands out, let’s compare it to other popular functional beverages.
Pili Nut & Ube Velvet vs. Almond Milk
- Almond milk is lower in fat and magnesium but higher in calcium.
- Pili nut milk is creamier, richer in healthy fats, and better for satiety.
Pili Nut & Ube Velvet vs. Oat Milk
- Oat milk is carb-heavy and higher on the glycemic index.
- Ube’s complex carbs are lower GI, making it more blood-sugar-friendly.
Pili Nut & Ube Velvet vs. Coconut Milk
- Coconut milk is high in saturated fat.
- Pili nut milk provides a balance of monounsaturated and polyunsaturated fats, healthier for the heart.
Pili Nut & Ube Velvet vs. Matcha Lattes
- Matcha provides caffeine and antioxidants.
- Pili nut & ube velvet provides antioxidants without caffeine, making it gentler for stress, sleep, and adrenal balance.
💡 Whole Health Flexi-Plan Insight:
For individuals replacing processed plant milks, Pili Nut & Ube Velvet offers a more nutrient-dense, lower glycemic, anti-inflammatory choice.
🥗 14. How the Pili Nut & Ube Velvet Fits the Whole Health Flexi-Plan
The Whole Health Flexi-Plan is designed around flexibility and balance—not restriction. This drink fits naturally into multiple phases:
- Gut-Healing Phase: Fiber + antioxidants restore microbiome balance.
- Weight Loss Phase: Healthy fats + satiety lower cravings.
- Menopause & Hormone Phase: Magnesium + healthy fats reduce symptoms like hot flashes and fatigue.
- Longevity Phase: Antioxidants + nutrient density support anti-aging and cellular repair.
Unlike fad diets, the Flexi-Plan doesn’t remove entire food groups unnecessarily—it emphasizes gluten-free, anti-inflammatory, gut-supportive foods. Pili Nut & Ube Velvet aligns perfectly with this approach.
🍃 15. Who Should Drink Pili Nut & Ube Velvet?
This drink is not just a trendy superfood—it’s functional nutrition that serves specific populations.
a. Gluten-Free Dieters
- Safe for those with celiac disease or gluten sensitivity.
- Gentle on the gut, unlike many gluten-free packaged alternatives.
b. Plant-Based Eaters
- 100% vegan (when sweetened with maple syrup or stevia).
- Provides protein, healthy fats, and micronutrients often missing in plant-based diets.
c. Menopause & Midlife Women
- Magnesium supports bone density, while healthy fats balance hormones.
- Anthocyanins reduce inflammation, easing joint pain and mood swings.
d. Athletes & Active Individuals
- A great post-workout recovery drink, balancing carbs and fats.
- Antioxidants reduce exercise-induced oxidative stress.
e. Anti-Inflammatory Diet Followers
- Provides natural antioxidants, fiber, and monounsaturated fats.
- Reduces chronic inflammation, protecting long-term health.
📊 16. Nutrition Facts Snapshot (Per Cup)
| Nutrient | Amount | %DV* |
|---|---|---|
| Calories | 210 | 10% |
| Total Fat | 16g | 21% |
| Saturated Fat | 3g | 15% |
| Sodium | 70mg | 3% |
| Total Carbohydrates | 18g | 6% |
| Dietary Fiber | 4g | 14% |
| Total Sugars | 7g | — |
| Protein | 4g | 8% |
| Vitamin A | 20% DV | |
| Vitamin C | 25% DV | |
| Calcium | 6% DV | |
| Iron | 10% DV | |
| Magnesium | 18% DV |
*Daily Values are based on a 2,000 calorie diet.
🧩 17. Diet Plans That Work with Pili Nut & Ube Velvet
- Whole Health Flexi-Plan (all phases: gut health, weight loss, menopause, longevity)
- Gluten-Free Diet
- Plant-Based & Vegan Diets
- Paleo Diet (with ube in moderation)
- Keto Diet (with adjusted ube serving to control carbs)
- Anti-Inflammatory Diet
- Mediterranean Diet (modified)
🔑 18. Key Takeaways & Final Thoughts
The Pili Nut & Ube Velvet Superfood Drink isn’t just a trend—it’s a science-backed, nutrient-dense, healing beverage that supports the body from head to toe:
- Heart: Healthy fats, magnesium, potassium
- Brain: Thiamine, Vitamin E, anthocyanins
- Gut: Fiber, prebiotics, anti-inflammatory compounds
- Metabolism: Low-GI carbs, satiety fats, blood sugar balance
- Beauty & Longevity: Vitamins A, C, E, and anthocyanins
💡 Within the Whole Health Flexi-Plan diet, this drink serves as a functional elixir that adapts to different life phases—whether you’re aiming for weight loss, hormonal balance, or long-term vitality.
It’s not just a drink—it’s a flexible superfood ally for anyone committed to healing and thriving naturally.
🔍 19. Scientific Evidence Supporting Pili Nuts and Ube
To build trust and authority, it’s vital to ground the health benefits of this drink in peer-reviewed research. Below are key studies:
- Pili Nuts (Canarium ovatum): Research in the Philippine Journal of Science confirmed pili nuts’ high monounsaturated fat content, magnesium density, and antioxidant activity—making them a cardioprotective food.
- Magnesium & Heart Health: A Journal of Hypertension study (2019) found that diets rich in magnesium significantly reduced systolic and diastolic blood pressure.
- Anthocyanins & Longevity: Nutrients journal (2020) highlighted that anthocyanin intake lowers inflammation markers and reduces oxidative damage linked to chronic diseases.
- Vitamin C & Immunity: A Nutrients systematic review (2017) confirmed Vitamin C’s role in reducing cold duration and boosting immune cell activity.
- Fiber & Gut Health: Research in Gut Microbes (2021) showed that resistant starches in root vegetables like purple yam feed beneficial gut bacteria, improving microbiome diversity.
🔗 20. Internal & External Link
Internal Links:
- Gluten-Free Flour Guide article → “For more on gluten-free staples, see our guide on sorghum vs rice vs millet flours.”
External Links:
- Harvard T.H. Chan School of Public Health for healthy fats & cardiovascular research
- NIH – National Institutes of Health for magnesium and nutrient studies
- PubMed for peer-reviewed anthocyanin and antioxidant research
- Healthline for consumer-friendly supporting references
⚖️ 21. Addressing Common Questions
Adding a FAQ section improves chances of winning Google’s “People Also Ask” box.
Q1: Is Pili Nut & Ube Velvet gluten-free?
✅ Yes. Both pili nuts and ube are naturally gluten-free, making this drink safe for those with celiac disease or gluten sensitivity.
Q2: Can this drink help with weight loss?
✅ Yes. Its healthy fats and fiber promote satiety, reduce cravings, and balance blood sugar—supporting weight management under the Whole Health Flexi-Plan.
Q3: How is it different from almond or oat milk?
✅ Pili Nut & Ube Velvet is creamier, richer in magnesium and antioxidants, and lower on the glycemic index than oat milk.
Q4: Is it safe for diabetics?
✅ In moderation, yes. Ube’s low glycemic index and pili nuts’ magnesium improve blood sugar control. Always monitor with your healthcare provider.
Q5: Can it be part of a menopause diet?
✅ Absolutely. Magnesium, anthocyanins, and healthy fats ease symptoms like hot flashes, fatigue, and joint pain.
🧩 23. Which Diet Plans Can Include Pili Nut & Ube Velvet?
To close, here’s a breakdown of diet compatibility:
- Whole Health Flexi-Plan → Fully integrated in all phases (gut health, weight loss, menopause support, longevity).
- Gluten-Free Diet → 100% safe, gut-friendly.
- Plant-Based/Vegan → Dairy-free, nutrient-dense.
- Paleo Diet → Root-based carbs + nuts fit Paleo (in moderation).
- Keto Diet → Can be adapted by reducing ube portion.
- Anti-Inflammatory Diet → Antioxidant-rich, inflammation-lowering.
- Mediterranean Diet (modified) → Fits as a plant-based, heart-healthy drink.
🌸 Final Thoughts
The Pili Nut & Ube Velvet Superfood Drink is more than just a wellness trend. It’s a gluten-free, nutrient-rich elixir that:
- Fuels the body with magnesium, antioxidants, and healthy fats
- Balances blood sugar and aids in weight management
- Supports the brain, heart, gut, and immune system
- Fits seamlessly into the Whole Health Flexi-Plan diet
For readers seeking healing foods that are both delicious and therapeutic, this drink is a daily ritual worth embracing.
Pili Nut & Ube Velvet Superfood Drink
Description
A dreamy, gluten-free, antioxidant-rich blend of buttery pili nuts and earthy-sweet ube. This creamy velvet drink is packed with healthy fats, gut-friendly fiber, and plant-based nutrition. Perfect for lattes, chia puddings, or enjoyed as a nourishing “superfood milk” aligned with the Whole Health Flexi-Plan.
Ingredients
Instructions
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Soak pili nuts overnight in filtered water for maximum creaminess.
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Steam and mash ube until silky smooth.
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In a blender, combine soaked pili nuts, ube purée, water, vanilla, sweetener, and salt.
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Blend on high speed for 1–2 minutes until ultra-smooth.
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Strain through a fine mesh or nut milk bag for a silky finish.
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Chill before serving or use immediately in lattes, smoothies, chia puddings, or desserts.
Nutrition Facts
Servings 1
- Amount Per Serving
- Calories 210kcal
- % Daily Value *
- Total Fat 3g5%
- Saturated Fat 16g80%
- Sodium 70mg3%
- Total Carbohydrate 18g6%
- Dietary Fiber 4g16%
- Sugars 7g
- Protein 4g8%
- Vitamin A 20 IU
- Vitamin C 25 mg
- Calcium 6 mg
- Iron 10 mg
- Magnesium 18 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
