Meat and Poultry / Exotic Meats
Luncheon meat, cnd
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 307kcal / 2530kcal (12%) |
Macronutrients
Protein | 13.7 g/ 71g (19%) | ||||||
Total Fat | 26.4 g/ 42g (62%) | ||||||
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Total Carbs | 3.7 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0.4 mcg RAE/ 700mcg RAE (0.06%) |
Vit B1 | 0.08 mg/ 1mg (6%) |
Vit B2 | 0.2 mg/ 1mg (15%) |
Vit B3 | 4 mg NE/ 16mg NE (25%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 6 mg/ 750mg (0.8%) |
Phosphorus | 189 mg/ 700mg (27%) source |
Iron | 0.7 mg/ 12mg (5%) |
Potassium | 427 mg/ 2000mg (21%) source |
Sodium | 956 mg/ 1500mg (63%) |
Zinc | 1.7 mg/ 7mg (26%) source |
What is this food?
Luncheon meat (canned/processed meat). It’s a ready-to-eat protein made from processed meat, usually served in small portions with rice, bread, or as an ingredient in meals.
Why it matters to health
This food can help you meet your protein needs, but the nutrient profile is heavy in total fat (26.4 g per 100 g) and saturated fat (8.9 g), plus cholesterol (83 mg). It’s also high in sodium (956 mg), which can add up quickly if eaten often—especially with other salty viands and processed foods. Carbs are low (3.7 g) and fiber is zero, so it won’t help much with fullness from fiber; pairing it with vegetables and whole grains is important. Since it’s processed, keeping portions and frequency reasonable helps you enjoy it without crowding out more nutrient-rich options.
Healthier tips
- Portion: Keep it to a small serving (e.g., a few slices) per meal, not a main “full plate” portion.
- Balance the plate: Pair with non-starchy vegetables (e.g., pechay, cabbage, okra, broccoli) and a fiber source (brown rice, oats, or whole grain bread).
- Watch sodium: If you use luncheon meat, go lighter on salty sauces (toyo, patis, bagoong, instant seasoning) and choose less salty sides.
- Choose smarter snacks/meals: For your 3 full meals + 1–2 snacks, use luncheon meat occasionally—on days when you’re not also eating other processed or very salty foods.
- Prep tip: If it’s very salty, you can rinse briefly or drain well (if your product allows) before cooking.
Common Filipino dishes
Luncheon meat with fried rice, Tortang luncheon meat, Hamonado-style luncheon meat (with less sugar), Pancit with luncheon meat, Spaghetti with luncheon meat
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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