Prepared and Processed / Cereals and Grains
Rice cake, puto, brown
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 206kcal / 2530kcal (8%) |
Macronutrients
Protein | 2 g/ 71g (2%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
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Total Carbs | 49.3 g/ 348g (14%) | ||||||
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Vitamins
Vit A | 0.95 mcg RAE/ 700mcg RAE (0.14%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 0.1 mg NE/ 16mg NE (0.63%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 5 mg/ 750mg (0.67%) |
Phosphorus | 23 mg/ 700mg (3%) |
Iron | 2.9 mg/ 12mg (24%) source |
Sodium | 225 mg/ 1500mg (15%) |
What is this food?
This is puto (rice cake), made from rice flour. The version described here is “puto, brown,” so it’s still a carb-based food, with some fiber and a bit less refined feel than plain white rice versions.
Why it matters to health
Puto is a quick energy food because it’s high in carbohydrates (about 49 g per 100 g). It also has some fiber (~1.5 g), which can help with fullness and digestion. On the other hand, it has moderate sugar (~19 g) and sodium (~225 mg), and it contains saturated fat (~0.08 g) plus cholesterol (~12 mg)—so it’s best to enjoy it in the right portion, especially if you’re also eating other salty or sweet foods in the day. Everything in moderation works well here: puto can fit your meals/snacks when balanced with protein and vegetables.
Healthier tips
- Portion matters: start with a smaller serving (for example, 1–2 small pieces) and see how it fits your day.
- Pair it: combine puto with protein like boiled egg, fish, chicken, or tofu, and add vegetables (e.g., atchara, ensaladang gulay) to balance your snack.
- Watch the sweet/salty add-ons: if it’s served with toppings, keep them light to avoid pushing sugar and sodium higher.
- Timing: since it’s carb-heavy, put it more as a snack or as part of a balanced meal, not as the only food.
- Choose whole-grain when available: “brown” versions can offer a bit more fiber, which helps with fullness.
Common Filipino dishes
Puto, Bibingka, Kutsinta, Suman, Rice cakes (kakanin)
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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