Sugars and Sweets / Confectionery
Chocolate, tablea
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 481kcal / 2530kcal (19%) |
Macronutrients
Protein | 4.3 g/ 71g (6%) | ||||
Total Fat | 18.2 g/ 42g (43%) | ||||
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Total Carbs | 75.1 g/ 348g (21%) | ||||
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Vitamins
Vit A | 4 mcg RAE/ 700mcg RAE (0.57%) |
Vit B1 | 0.1 mg/ 1mg (8%) |
Vit B2 | 0.13 mg/ 1mg (10%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 155 mg/ 750mg (20%) source |
Phosphorus | 48 mg/ 700mg (6%) |
Iron | 6 mg/ 12mg (50%) high |
Sodium | 268 mg/ 1500mg (17%) |
What is this food?
Chocolate, tablea (cacao-based chocolate/tablea). It’s usually eaten as a sweet drink or used as a sweetener in desserts.
Why it matters to health
Tablea can add energy and dietary fiber (about 28.9 g per 100 g), which helps with fullness and regular bowel movements. It also contains fat, including saturated fat (10.7 g per 100 g), and sodium (268 mg per 100 g). Since it’s commonly used as a sweet, it’s easy to overdo portions—so it’s best to enjoy it in smaller amounts and not as a frequent main snack. The good part: when portioned well, it can fit into a balanced day with your 3 full meals and 1–2 snacks.
Healthier tips
- Use a small serving (e.g., a few squares or 1–2 tsp when cooking) instead of a full 100 g portion.
- If making hot chocolate, limit added sugar; let the cacao flavor lead.
- Pair it with a balanced snack: add fruit or a small serving of nuts/low-fat milk to help keep you satisfied.
- Watch the frequency: enjoy tablea as an occasional treat, not every day.
- Balance the day: if you have tablea, keep the rest of your snacks lighter (more veggies/fruit, less sweets).
Common Filipino dishes
Tablea hot chocolate (tsokolate), champorado, cacao-based drinks, chocolate desserts, chocolate truffles
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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