Dairy Products / Cheese
Cheese, filled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 297kcal / 2530kcal (11%) |
Macronutrients
Protein | 16.2 g/ 71g (22%) | ||||||
Total Fat | 23.4 g/ 42g (55%) | ||||||
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Total Carbs | 5.5 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 4.25 mcg RAE/ 700mcg RAE (0.61%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 0.1 mg NE/ 16mg NE (0.63%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 178 mg/ 750mg (23%) source |
Phosphorus | 631 mg/ 700mg (90%) high |
Iron | 0.9 mg/ 12mg (7%) |
Sodium | 1297 mg/ 1500mg (86%) |
Allergen Info
Milk
What is this food?
Cheese, filled (about 100 g). It’s a protein-rich food with significant fat, including saturated fat, and it has some sodium.
Why it matters to health
Cheese can help you reach your daily protein needs, which supports muscle and keeps you full between meals. However, this type of cheese is also high in saturated fat (14.48 g per 100 g), cholesterol (77 mg), and sodium (1297 mg). Too much of these, especially if eaten often or in large portions, can make it harder to keep heart health and blood pressure in a good range. It has low fiber (0 g), so pairing it with fiber-rich foods (like vegetables or whole grains) helps balance your meal.
Healthier tips
- Keep portions small: use cheese as a topping or filling, not the main bulk of the meal.
- Balance your plate: add vegetables (e.g., ensaladang gulay) and fiber (brown rice, whole grains, or beans) since cheese has little fiber.
- Watch sodium: if you’re having cheese, go lighter on other salty items (processed meats, instant noodles, bagoong, chicharon) during the same meal.
- For daily eating (3 meals + 1–2 snacks), place cheese in one meal/snack and avoid having it in every eating time.
- Choose options with less saturated fat when available (e.g., lower-fat cheese) and prefer fresh, less processed pairings.
Common Filipino dishes
Cheese-filled pandesal, macaroni with cheese, cheesy baked chicken, quesadilla-style snacks, ensaymada
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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