Prepared and Processed / Packaged Snacks
Rice-bread prep, toasted, puto seko, w/ grtd coconut
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 402kcal / 2530kcal (15%) |
Macronutrients
Protein | 4.4 g/ 71g (6%) | ||||
Total Fat | 5.5 g/ 42g (13%) | ||||
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Total Carbs | 83.8 g/ 348g (24%) | ||||
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Vitamins
Vit A | 3.35 mcg RAE/ 700mcg RAE (0.48%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 23 mg/ 750mg (3%) |
Phosphorus | 60 mg/ 700mg (8%) |
Iron | 3.1 mg/ 12mg (25%) source |
Sodium | 427 mg/ 1500mg (28%) |
What is this food?
Toasted puto seko (rice-bread), with grated coconut. It’s a sweet, starchy snack or merienda made from rice-based dough and topped or mixed with coconut.
Why it matters to health
This food mainly provides carbohydrates for energy (about 83.8g per 100g). It also has sugar (23.7g) and sodium (427mg), plus fat (5.5g) with saturated fat (3.37g) from coconut. The small amount of fiber (1.5g) can help with fullness, but it’s not very high—so pairing it with protein and fiber-rich sides can make your merienda more balanced. Since it’s sweet and fairly salty for its size, enjoying it in moderate portions helps you stay on track with your daily sugar and sodium intake.
Healthier tips
- Keep portion small: try 1–2 pieces depending on size, especially if you already had rice or bread earlier in the day.
- Pair with a protein: add milk, yogurt, or a boiled egg to balance the carbs and help you feel fuller.
- Add fiber: have it with fruit (like banana, papaya, or mango in a small serving) or a side of vegetables if available.
- Watch frequency: enjoy as a merienda 1–2x per week if you’re also having other sweet snacks.
- If you make it at home, you can reduce added sugar and use coconut in a slightly smaller amount.
Common Filipino dishes
Puto seko, puto bumbong, bibingka, kutsinta, suman, maja blanca
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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