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Cereals and Grains  / Whole Grains

Bread, pan de bonete Nutrition Facts

PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 329kcal / 2530kcal (13%)

Macronutrients

Total Fat
4.4 g/ 42g (10%)
Saturated Fat
1.04 g/ 20g (5%)
low
Cholesterol
4 mg/ 300mg (1%)
Unsaturated Fat
2.92 g
Total Carbohydrates
60 g/ 348g (17%)
Dietary Fiber
2.5 g/ 20g (12%)
Sugar
7.5 g/ 63g (11%)
Protein
12.3 g/ 71g (17%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.21 mg/ 1mg (17%)
source
Vitamin B2
0.22 mg/ 1mg (16%)
source
Vitamin B3
3.2 mg NE/ 16mg NE (20%)
source

Minerals

Calcium
40 mg/ 750mg (5%)
Iron
3.1 mg/ 12mg (25%)
source
Phosphorus
76 mg/ 700mg (10%)
Sodium
592 mg/ 1500mg (39%)
Allergen Info
AI-assisted
Wheat
Gluten
What is this food?
AI-assisted
Bread, specifically pan de bonete—an everyday Filipino bread that’s mainly a source of carbohydrates.
Why it matters to health
AI-assisted
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
AI-assisted
  • 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
Food
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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