Meat and Poultry / Exotic Meats
Luncheon meat, pork, Chinese style
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 296kcal / 2530kcal (11%) |
Macronutrients
Protein | 10.7 g/ 71g (15%) | ||||||
Total Fat | 25 g/ 42g (59%) | ||||||
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Total Carbs | 7.1 g/ 348g (2%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.12 mg/ 1mg (10%) |
Vit B2 | 0.14 mg/ 1mg (10%) |
Vit B3 | 2.8 mg NE/ 16mg NE (17%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 19 mg/ 750mg (2%) |
Phosphorus | 131 mg/ 700mg (18%) source |
Iron | 0.8 mg/ 12mg (6%) |
Sodium | 902 mg/ 1500mg (60%) |
What is this food?
This is Chinese-style luncheon meat (pork), usually processed and served as a ready-to-eat or cooked ingredient in meals.
Why it matters to health
For energy, it provides protein, but per 100g it’s also high in total fat (25g) and saturated fat (8.9g), with cholesterol (51mg). It also has high sodium (902mg), which can add up quickly if eaten often. The good part: it can help you meet your daily protein needs. The caution: frequent intake of processed meats can make it harder to keep saturated fat and sodium within a healthy range, especially when you already have salty viands and snacks in the day.
Healthier tips
- Use it as a side or add-on, not the main viand. Try 1–2 tablespoons (or a small serving) per meal, then fill the plate with rice plus vegetables.
- Balance your plate: aim for 1/2 vegetables (non-starchy like pechay, cabbage, carrots, sayote), 1/4 protein (luncheon meat or other lean protein), and 1/4 carbs (rice, noodles, or bread).
- Watch sodium: if you have this, choose less salty ulam and sauces for the rest of the day.
- Pair with fiber: add veggies or a fruit snack (like banana or orange) so your meals are more filling and balanced.
- For your 3 meals + 1–2 snacks routine, keep processed meat to occasional use and rotate with fish, chicken, eggs, tofu, or legumes.
Common Filipino dishes
Luncheon meat fried rice, Chinese-style luncheon meat with noodles, siopao filling (luncheon meat version), arroz caldo with luncheon meat, spaghetti with luncheon meat topping
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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