Cereals and Grains / Whole Grains
Bread, pan de coco
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 349kcal / 2530kcal (13%) |
Macronutrients
Protein | 9.2 g/ 71g (12%) | ||||||
Total Fat | 7.6 g/ 42g (18%) | ||||||
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Total Carbs | 60.9 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 | 0.07 mg/ 1mg (5%) |
Vit B3 | 2.2 mg NE/ 16mg NE (13%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 30 mg/ 750mg (4%) |
Phosphorus | 76 mg/ 700mg (10%) |
Iron | 2 mg/ 12mg (16%) |
Sodium | 262 mg/ 1500mg (17%) |
Allergen Info
Wheat
Gluten
What is this food?
Bread, specifically pan de coco (coconut bread). It’s a sweet baked bread that’s mainly a source of carbohydrates, with some fiber from the bread and added coconut flavor.
Why it matters to health
Pan de coco can help fuel your day because it provides carbohydrates for energy. It also has some dietary fiber (6.6 g per 100 g), which can support better fullness and digestion. However, it’s also relatively high in saturated fat (5.27 g) and sugar (16.7 g), and it has sodium (262 mg). These matter most if you eat it often or in big portions—especially if you’re also getting sugar and salty snacks from other foods in the day.
Healthier tips
- Pair it with a protein or healthy fat to balance your meal/snack (e.g., milk or yogurt, boiled egg, or peanut butter in a small amount).
- Watch portion size: treat it as a snack or part of your meal, not the only food. For example, have 1 small slice/serving with your coffee or tea.
- Balance your day: since you’ll have 3 full meals plus 1–2 snacks, keep pan de coco to one snack and choose less sweet options for the other snack.
- If you’re mindful of sodium, limit salted or processed foods around the same time (e.g., chips, instant noodles, processed viands).
- Choose whole-grain or less-sweet versions when available, and aim to add fruit or nuts on the side for extra fiber and nutrients.
Common Filipino dishes
Pan de coco, ensaymada, pandesal, Spanish bread, mamon, hopia
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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