Prepared and Processed / Canned Meats
Meat roll
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 313kcal / 2530kcal (12%) |
Macronutrients
Protein | 10.4 g/ 71g (14%) | ||||||
Total Fat | 10.4 g/ 42g (24%) | ||||||
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Total Carbs | 44.4 g/ 348g (12%) | ||||||
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Vitamins
Vit A | 0.3 mcg RAE/ 700mcg RAE (0.04%) |
Vit B1 | 0.33 mg/ 1mg (27%) source |
Vit B2 | 0.34 mg/ 1mg (26%) source |
Vit B3 | 3.3 mg NE/ 16mg NE (20%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 20 mg/ 750mg (2%) |
Phosphorus | 87 mg/ 700mg (12%) |
Iron | 1.2 mg/ 12mg (10%) |
Sodium | 470 mg/ 1500mg (31%) |
What is this food?
Meat roll (a meat-based roll). It’s usually a filling of minced meat wrapped in a dough or skin, then cooked (fried or baked).
Why it matters to health
This food can be filling because it has protein (from the meat) plus carbohydrates (from the wrapper). It also provides some fiber (about 2.1 g per 100 g), which helps with digestion. However, it can be higher in total fat (10.4 g) and saturated fat (2.9 g), and it has sodium (470 mg) which can add up across the day—especially if you also eat salty viands, instant noodles, or processed snacks. The good approach is to enjoy it in balanced portions so you get the protein without pushing too much fat and sodium.
Healthier tips
- Keep portions smaller: treat it as a snack or side, not the whole meal—pair with a serving of vegetables (like atcharang gulay, ensaladang talong, or a simple salad) and a drink of water.
- If it’s fried, choose baked/air-fried versions when available to reduce extra oil.
- Balance your day: if you eat meat roll at one meal, make the next meal lighter on processed/salty foods and add more fresh foods (fish, eggs, tofu, and veggies).
- Watch frequency: aim for it occasionally within your 3 full meals and 1–2 snacks schedule.
- For better fullness, add fiber-rich sides (vegetables, fruit, or brown rice/half rice if you’re also having rice).
Common Filipino dishes
Turon, Lumpia (Shanghai), Empanada, Siomai, Kwek-kwek
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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