Cereals and Grains / Whole Grains
Bread, pan de bonete
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 329kcal / 2530kcal (13%) |
Macronutrients
Protein | 12.3 g/ 71g (17%) | ||||||
Total Fat | 4.4 g/ 42g (10%) | ||||||
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Total Carbs | 60 g/ 348g (17%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.21 mg/ 1mg (17%) source |
Vit B2 | 0.22 mg/ 1mg (16%) source |
Vit B3 | 3.2 mg NE/ 16mg NE (20%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 40 mg/ 750mg (5%) |
Phosphorus | 76 mg/ 700mg (10%) |
Iron | 3.1 mg/ 12mg (25%) source |
Sodium | 592 mg/ 1500mg (39%) |
Allergen Info
Wheat
Gluten
What is this food?
Bread, specifically pan de bonete—an everyday Filipino bread that’s mainly a source of carbohydrates.
Why it matters to health
Pan de bonete gives quick energy from its 60 g carbohydrates per 100 g, and it also has 2.5 g fiber and 7.5 g sugar per 100 g, which can help keep meals more filling. It also contains 4.4 g total fat (with 1.0 g saturated fat) and 592 mg sodium per 100 g—so it’s best to enjoy it as part of a balanced plate, especially if you’re watching salt or saturated fat. For health, pair it with protein and vegetables to support steady energy and better fullness.
Healthier tips
- Use it as your carb portion: aim for about 1 small slice or 1 small piece per meal, depending on your appetite.
- Pair with protein (eggs, tuna, chicken, tofu) to balance the carbs.
- Add fiber and micronutrients by having a side of fruit or vegetables (e.g., tomato, lettuce, or a banana).
- If you eat it as a snack, keep it to 1 serving and avoid stacking with other sweet or salty snacks.
- Since sodium is relatively high, try to limit salty spreads (cheese, processed fillings) and drink water.
Common Filipino dishes
Pan de sal, pandesal with egg, ensaymada, pandesal sandwich, monay, pan de coco
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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