Cereals and Grains / Whole Grains
Bread, pan de sal
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 330kcal / 2530kcal (13%) |
Macronutrients
Protein | 10.1 g/ 71g (14%) | ||||||
Total Fat | 4.2 g/ 42g (10%) | ||||||
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Total Carbs | 62.9 g/ 348g (18%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.23 mg/ 1mg (19%) source |
Vit B2 | 0.15 mg/ 1mg (11%) |
Vit B3 | 3 mg NE/ 16mg NE (18%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 24 mg/ 750mg (3%) |
Phosphorus | 75 mg/ 700mg (10%) |
Iron | 3 mg/ 12mg (25%) source |
Sodium | 596 mg/ 1500mg (39%) |
Allergen Info
Wheat
Gluten
What is this food?
Pan de sal (bread), a common Filipino bread roll. It’s mainly a carbohydrate food, with some fiber and small amounts of fat, protein, and minerals.
Why it matters to health
Pan de sal helps give you energy for your day, especially when you need carbs for your 3 full meals and 1–2 snacks. It also has some dietary fiber (about 2.5 g per 100 g), which supports easier digestion. However, it can be higher in sodium (about 596 mg per 100 g) and has saturated fat (about 0.99 g per 100 g), so frequent large portions may make it harder to meet daily limits. The sugar content (about 7.6 g) is not the highest, but it still adds up when you pair bread with sweet fillings or drinks.
Healthier tips
- Keep portions in check: aim for about 1–2 small pieces per snack/meal, then balance with protein and vegetables.
- Pair it with protein (egg, tuna, chicken, tofu) to help you feel full longer.
- Add fiber and micronutrients by including fruit or veggies (e.g., banana or tomatoes/lettuce on the side).
- Choose less salty spreads: go easy on butter, margarine, and processed fillings; if using cheese, use a smaller amount.
- Watch drinks: prefer plain milk or unsweetened coffee/tea instead of sweetened beverages.
- Enjoy it regularly but not every snack—rotate with other carb options (rice, oats, root crops) and keep your meals balanced.
Common Filipino dishes
Pan de sal, ensaymada, pandesal with egg, garlic bread (Filipino-style), tuna sandwich, ham and cheese sandwich
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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