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Prepared and Processed  / Cooked Meals from Fresh Ingredients

menudo

Community Recipe
Macronutrients

Nutrition Facts

4 Servings Per Container
Serving Size: 779g
Calories 1462kcal / 2530kcal (57%)

Macronutrients

Protein
63.89 g/ 71g (89%)
Total Fat
103.98 g/ 42g (247%)
SFA
28.67 g/ 20g (143%)
Cholesterol
197.62 mg/ 300mg (65%)
UFA
66.15 g
Trans Fat
0 g
Cholesterol
0.04 mg/ 300mg (0.01%)
low
Total Carbs
69.42 g/ 348g (19%)
Fiber
7.86 g/ 20g (39%)
Sugar
23.57 g/ 63g (37%)

Vitamins

Vit A
85.03 mcg RAE/ 700mcg RAE (12%)
Vit B1
1.3 mg/ 1mg (108%)
Vit B2
2.14 mg/ 1mg (164%)
source
Vit B3
15.07 mg NE/ 16mg NE (94%)
Vit C
42.6 mg/ 70mg (60%)
Vit B6
0.09 mg/ 1mg (6%)
Vit B9
19.07 mcg DFE/ 400mcg DFE (4%)
Vit B12
0 mcg/ 2mcg (0%)
Vit E
3.01 mg AT/ 10mg AT (30%)
Vit B
0 mcg/ 5mcg (0%)
Vit K
21.31 mcg/ 61mcg (34%)
Vitamin B5
0 mg/ 5mg (0%)

Minerals

Calcium
182.45 mg/ 750mg (24%)
Phosphorus
690.4 mg/ 700mg (98%)
Iron
21.93 mg/ 12mg (182%)
source
Potassium
252.84 mg/ 2000mg (12%)
Sodium
2289.77 mg/ 1500mg (152%)
Zinc
0.93 mg/ 7mg (14%)
Copper
0.12 mg/ 1mg (13%)
Magnesium
19.82 mg/ 240mg (8%)
Selenium
0.72 µg/ 38µg (1%)
Manganese
0.05 mg/ 2mg (2%)
Recipe Source
Added by: juan20
What is this food?
Menudo is a Filipino stew usually made with pork (often with liver), tomato sauce, and vegetables like carrots and potatoes, sometimes with raisins and bell pepper. It’s typically served as a main ulam—rich and filling.
Why it matters to health
Menudo can be a good source of protein from the pork, and it also provides some fiber from the vegetables (about 7.9 g per serving). However, this version is also very high in fat (about 104 g) and saturated fat (about 28.7 g), with high cholesterol (about 198 mg) and a lot of sodium (about 2,290 mg). Too much sodium can make it harder to manage blood pressure, and too much saturated fat can affect heart health over time. The carbs (about 69 g) and sugar (about 23.6 g) also mean it’s best to keep portions balanced, especially if you already have rice and other carb-heavy sides in the same meal.
Healthier tips
    • Portion first: Serve a smaller ladle of menudo and pair it with more vegetables.
    • Balance the plate: For your 3 full meals, keep rice to a reasonable serving and add a side of fresh salad or non-starchy veggies.
    • Lower the fat: Choose leaner cuts of pork, and skim off excess oil from the sauce if it’s oily.
    • Watch salt: Go easy on added salt/seasoning; let the tomato flavor do more of the work.
    • Mind the sweetness: If using raisins, use a smaller amount to help reduce added sugar.
    • Frequency: Enjoy menudo, but not every day—have it a few times a month, especially if you’re also eating other salty or fatty ulam.
Common Filipino dishes
Menudo, Adobo, Sinigang, Kare-kare, Lechon Kawali, Bicol Express
Images
Food
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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