Dairy Products
Egg, duck, century
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 77% |
| Calories | 215kcal / 2530kcal (8%) |
Macronutrients
Protein | 12.5 g/ 71g (17%) | ||||||
Total Fat | 11.6 g/ 42g (27%) | ||||||
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Total Carbs | 15.1 g/ 348g (4%) | ||||||
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Vitamins
Vit A | 9.5 mcg RAE/ 700mcg RAE (1%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.19 mg/ 1mg (14%) |
Vit B3 | 0 mg NE/ 16mg NE (0%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 58 mg/ 750mg (7%) |
Phosphorus | 122 mg/ 700mg (17%) source |
Iron | 6.1 mg/ 12mg (50%) high |
Sodium | 385 mg/ 1500mg (25%) |
Allergen Info
Eggs
What is this food?
Egg, duck, century (often called century egg). It’s a preserved duck egg with a strong, savory flavor—usually eaten as a side dish or with rice/congee.
Why it matters to health
Century egg provides protein to help build and repair body tissues, and it also has healthy energy for daily activities. It contains fat (including saturated fat) and high cholesterol, plus sodium from the preservation process. It also has some carbohydrates and sugar, but fiber is low. For health, it’s best to enjoy it as part of a balanced plate—especially if you’re also eating other salty or fatty foods in the day.
Healthier tips
- Pair it with vegetables (like lettuce, cucumber, tomatoes, or kangkong) to add fiber and keep meals filling.
- Keep portions reasonable: for example, have 1/2 to 1 egg depending on your meal size, then balance with rice and veggies.
- Because it’s sodium-rich, avoid adding extra salty sauces (like soy sauce) if you’re already eating century egg.
- If you’re having it for a snack, choose a lighter pairing (e.g., with plain rice or broth, plus veggies) instead of fried sides.
- To fit a typical day (3 meals + 1–2 snacks), use century egg as an occasional protein choice rather than every day.
Common Filipino dishes
Century egg with congee (lugaw), century egg with salted egg and tomatoes, century egg in mixed vegetable salad, century egg with rice, century egg with tofu and ginger broth
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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